RA 776 




.C547 


iBGSSSfiHOB^ 



TO GET WELL 




::n. \ 


DR. JAMES CLARK 























Class H A 77k 
Book_.£ 5 Hi 

Copyright N‘.’_ 

COPYRIGHT DEPOSJTT. 































HOW TO GET WELL 
AND KEEP WELL 


DR. JAMES^LARK 

Author of “Sexual Health and Happiness’ 


The successful home treat¬ 
ment of chronic diseases by 
natural curative methods 


> 3 



STANDARD PUBLISHING COMPANY 
ELMHURST, ILLINOIS 

c c 




7?/l 77 ^ 


COPYRIGHT, 1923, BT 

STANDARD PUBLISHING COMPANY 



HAMMOND PRESS 
W. B. CONKEY COMPANY 
CHICAGO 


0C1 11 1923 

©C1A760298 


V/t *5 / 


PREFACE 


E VERY man wants to be successful; every woman 
wants to be attractive. These are inborn desires. 
Thousands, however, find their fondest hopes and 
dreams shattered at the time when the fulfillment of 
their desires should be realized, all because they neg¬ 
lected to live in harmony with the simple laws of nature. 

We are entering upon an era of better health. We 
are growing ashamed of physical unfitness. The whole 
nation is becoming interested in every movement that 
will bring better health to men and women. 

No man or woman can afford to neglect his or her 
health. You do yourself an injustice if you allow your 
cares and duties to entirely absorb your thought and 
attention. In after years how many people have re¬ 
gretted they did not take time to do those things neces¬ 
sary to maintain good health, all because there were so 
many calls upon their time and energy. 

Most of us do not appreciate the importance of retain¬ 
ing health instead of regaining it. It is ignorance of 
the simple laws of health that is filling our sanitariums. 
It is much easier and less expensive to retain your health 
than to restore it, when once it is lost. 

Today preventive medicine is receiving greater at¬ 
tention than corrective medicine. Physicians everywhere 
are giving few drugs. In the future they will give fewer 
still because the majority of us are learning how to get 
well and keep well. 

Disease attacks us because our vitality is at a low 
ebb. We do not breathe correctly, we do not exercise 
sufficiently, we do not eat properly, we do not secure the 
necessary rest, we do not bathe regularly—the result of 

iii 


IV 


Preface 


which is a gradual reduction of nerve force followed 
by a train of various disorders. 

Your health rests with yourself. Nearly everyone can 
enjoy good health if he or she will conform to a few 
rational regulations. Poor health is seldom inherited. A 
little time daily spent on your health will insure freedom 
from many chronic and lingering diseases. 

If your health is not receiving the attention that it 
should, take yourself in hand today. Take time for the 
morning bath, make plans for the daily exercise, give 
thought to your food requirements, secure your needed 
rest, increase your daily walks, enjoy some wholesome 
recreation—and your days will be full of health, strength 
and vitality. 

Yours for health and happiness, 





TABLE OF CONTENTS 


PAGE 

Life and Health.1 

Fasting.5 

Milk Diet.11 

Meat Diet.24 

General Diet.26 

Vitamines.37 

Rest and Recreation.40 

Sun Baths.44 

Exercise.48 

Sleep.55 

Breathing.58 

Swimming.61 

Hydrotherapy.64 

Hot Baths.65 

Warm Baths.66 

Tepid Baths.67 

Temperate Baths.67 

Cool Baths.68 

Cold Baths.69 

Cleansing Baths . . 70 

Sponge Baths.71 

Shower Baths.71 

Douche Baths.72 

Sweat Baths.73 

Sitz Baths.74 

Compresses.76 


v 




























vi Table of Contents 

P1.GH 

Enemas.77 

Massage.79 

Weight.81 

Value of Hope and Cheerfulness.83 

Diseases.84 

Acne.85 

Anemia. 86 

Arteriosclerosis.88 

Asthma.89 

Auto-intoxication.91 

Bright’s Disease.92 

Catarrh.94 

Constipation.97 

Consumption.101 

Diabetes.103 

Emaciation.105 

Gall Stones.107 

Hemorrhoids (Piles).109 

High Blood Pressure.Ill 

Liver Diseases. 112 

Nervousness.114 

Neurasthenia.116 

Neuritis.117 

Obesity.119 

Rheumatism.121 

Sciatica.124 

Skin Diseases.125 

Stomach Diseases.127 

Acquisition of Nervous Energy.132 






























i 


LIFE AND HEALTH 


T HE creation of the human body represents the 
greatest work of the Creator. Through His divine 
blessing we are born into the world sound and 
healthy beings and to maintain this health, it is only nec¬ 
essary that we live in accordance with the simple laws of 
nature. 

There is nothing more noble, majestic or exquisitely 
aesthetic than the perfectly developed human form. It 
is the admiration of the whole world. Although most 
intricate and delicate in construction, every organ is so 
perfectly adjusted that it performs its function with 
inexplicable intelligence and with an exactness which is 
truly marvelous. 

Civilization has done much to damage nature's won¬ 
derful handiwork. The extensive cultivation of the intel¬ 
lectual powers has been allowed to supplant physical 
training to a great extent. The vital energies are being 
constantly expended in the pursuit of wealth and exces¬ 
sive indulgence in pleasure; the powers of life dimin¬ 
ished by incorrect eating and devitalizing habits; the 
resistance of the body lowered by sedentary occupations 
and use of drugs; and the blood impoverished by lack 
of exercise, improper breathing and wrong habits of liv¬ 
ing. The ultimate result is sickness and chronic disor¬ 
ders. Temperance in all things is essential to good 
health. 

There is nothing in the world more pitiful than to 
see the human body ravaged with chronic disease. This 
grim monster is the enemy of health, happiness, love, 
success and even life itself. Life is incomplete without 

l 


2 


How To Get Well and Keep Well 


the enjoyment of healthy organs and faculties, for these 
give rise to the delightful sensations of existence. 

Health is the greatest blessing that can be bestowed 
upon an individual. It is essential to the accomplish¬ 
ment of every purpose. It might be called ‘ ‘ The Foun¬ 
tain of Youth.” It is the most valuable asset that one 
can possess—far more to be desired than gold. Without 
health, life is robbed of its fullest pleasures and possi¬ 
bilities. The charm of a woman’s loveliness depends 
upon her health and the proper functioning of every 
organ. Every man’s success rests upon this great physi¬ 
cal foundation. In this day and age of enormous indus¬ 
tries, vast opportunities are open to those who possess 
strong and vigorous bodies. 

Ill-health is the great destructive force which almost 
every person must fight against and no one should be 
driven to further ill-health through the use of poor medi¬ 
cine and powerful drugs. The modern physician who is 
skilled in the science of medicine will tell you that the 
continued use of drugs will lower your vitality and 
weaken the organs of the body. When once your health 
is lost it can only be regained through natural methods 
of living. If you wish to age youthfully, you must live 
in harmony with nature’s laws. 

Health is a priceless possession and how to restore it 
when lost is a question of vital importance. It is absurd 
to expect it can be regained principally by the constant 
use of drugs and medicine. Drugs and medicine, of 
course, have their place in the world, but they cannot 
be regarded as possessing any curative powers. The 
employment of drastic medicine is sometimes resorted 
to. Although it may give temporary relief, the patient 
soon relapses into his former condition. But knowledge 
is being diffused, education is lifting the masses, and 
dear-bought experience is opening the eyes of thousands, 


Life and Health 


3 


who now believe in hygiene and natural methods of treat¬ 
ment and living for the restoration of health, rather than 
in the employment of debilitating, exhausting and dis¬ 
ease-creating medicines. 

It is absolutely impossible to be well if the blood is 
not pure. Good health depends upon the perfect condi¬ 
tion of the blood and only by this vital fluid can the 
nourishment and oxygen reach every organ, muscle, bone 
and tissue of the body. Therefore, it is obvious that 
disease can only be cured by and through the blood and 
its free circulation in all parts of the body. 

A disordered condition of the alimentary canal con¬ 
tributes more than anything else to the morbid and 
weak condition of the blood, hence deranged digestion 
and constipation are generally an accompaniment of 
chronic diseases. The slightest functional disturbance 
of the stomach will derange, more or less, all the suc¬ 
ceeding operations of alimentation tending to the vitia¬ 
tion and impairment of the delicately susceptible vital 
process of nutrition. When nutrition is faulty, the 
blood is imperfectly organized. Because of this, the 
functional power of all the organs of the body is dimin¬ 
ished, the nervous system weakened and the whole body 
debilitated and open to the invasion of disease. 

Constipation is the cause of 95 per cent of all dis¬ 
eases. In fact nearly all chronic cases give a history of 
constipation and many chronic disorders will disappear 
when this condition is remedied. A condition of this 
kind should never be neglected as it often brings about 
diseases, the fatal results of which cannot be averted. 
There is not a solitary disease in the entire list that 
does not demand as one of the first requisites in its 
treatment the thorough elimination of waste matter from 
the bowels. 


4 


How To Get Well and Keep Well 


The first indication in the successful treatment of 
chronic diseases is to eliminate from the system as speed¬ 
ily as possible, all noxious materials and poisonous mat¬ 
ter. The second is to restore a healthy function to the 
organs of elimination, digestion and assimilation in order 
that the blood may be increased in quality and quantity 
and the entire body strengthened to overcome its 
debilitated condition. As the alimentary canal governs 
health primarily, it is essential that this portion of the 
body be given special attention. 

The energy that gives life to the body is known to be 
nerve force, consequently the lack of nerve force or its 
irregular distribution is the cause of many forms of 
chronic and lingering disorders of the system. The ner¬ 
vous system depends directly upon the health and quan¬ 
tity of the red corpuscles for its ability to execute its 
function. The stomach is a great nerve center. With¬ 
out healthy, vigorous nerves, it cannot properly digest 
food; consequently the blood is impoverished and the 
tissues and organs of the body are debilitated. 


Life and Health 


5 


FASTING 

Fasting is the voluntary abstinence from food for 
any unusual length of time and is a remedial treatment 
that is to be recommended only for those who need such 
a measure. 

Men and women who are healthy and robust will 
probably find no advantage in fasting. In fact if a 
person lives in accordance with the laws of Nature, there 
would be no occasion for one to fast. However, the 
majority of individuals fail to live properly and conse¬ 
quently the body becomes diseased and debilitated. 

Undoubtedly the most of us eat too much and follow 
sedentary occupations which do not permit of sufficient 
and proper exercise for utilizing this large quantity of 
food. This surplus overburdens the digestive and assimi¬ 
lative organs and clogs up the system with impuri¬ 
ties or poisons of one kind or another. Digestion and 
elimination become slow and the functional activity of 
the whole body becomes deranged. This brings about 
a condition known as auto-intoxication or self-poisoning. 

In cases of this kind a fast produces marvelous re¬ 
sults in a very short time. It is the most effective means 
of body house-cleaning known. Fasting is an eliminator 
of accumulated toxins as well as a general restorative. 

The length of the fast will, of course, depend upon 
the strength and vitality of the faster as well as his 
weight. It stands to reason that a strong person can 
fast much longer than the weak one. It is obvious also 
that a person who is considerably above normal weight 
can abstain from food much longer than one who is at 
normal weight or slightly below. 

If a person is weak and below weight a fast of four 


6 


How To Get Well and Keep Well 


days to a week is about as long as one should attempt 
without supervision. However, if one is considerably 
above normal weight and is fairly strong, a two weeks’ 
fast can probably be taken without any serious difficulty. 
In many cases people have fasted from three to five 
weeks and even much longer. But do not attempt long 
fasts without a physical examination and then only 
under the direction and supervision of a physician who 
is experienced in this method of treatment. Persons who 
are extremely anemic, tubercular people and those suffer¬ 
ing from bad catarrhal disorders, should not attempt a 
fast of any length without supervision of a physician. 

Fasting is a purifying process. It brings about a 
rapid elimination of toxic elements and poisonous ma¬ 
terial from the body. It corrects conditions of disor¬ 
dered nutrition and assimilation and increases the 
activity of the eliminative organs, thus becoming a 
restorative to the entire system. 

Fasting is beneficial in practically all kinds of stom¬ 
ach and intestinal troubles. Serious conditions of the kid¬ 
neys and liver are greatly improved by fasting. This kind 
of treatment is short of miraculous in eczema and the va¬ 
rious skin diseases and offers the only hope of a permanent 
cure in many cases. The various nervous troubles are 
wonderfully benefited by fasting. In fact there is hardly 
a disorder in which the judicious use of the fasting treat¬ 
ment combined with proper rest cannot be recommended. 

A great many people are under the impression that 
fasting means starvation. Starvation does not commence 
until the tissues of the body have been reduced to the 
extent that any further deprivation of food becomes in¬ 
jurious. You can readily see, therefore, that when the 
body contains a sufficient amount of stored up nourish¬ 
ment upon which to live in health, one may fast for a 
long time before real starvation commences. 


Life and Health 


7 


In fasting, the fatty tissue of the body is consumed 
first and then follows the muscle tissue. The tissues of 
the liver, spleen and other organs together with the sub¬ 
stances of the blood are then consumed in maintaining 
existence. During the fast a person will lose from one- 
half to two pounds a day. 

Persons who attempt the fast for the first time usu¬ 
ally become discouraged. This is due to the fact that the 
first two or three days are the most trying ones. About 
the third day, however, the hunger disappears. 

During the fast the tongue will be coated. This 
coating indicates the condition of the alimentary tract 
and this is evident that the alimentary canal is now 
being used as a channel of elimination. When fasting, 
it is a good plan to drink several glasses of water a day. 

While on a fast very little body heat is produced. It 
is advisable, therefore, to take the longer fasts during 
the summer months. Those who take an extended fast 
during the winter months usually experience some dis¬ 
comfort from the cold. 

Only the simplest exercise should be taken while fast¬ 
ing and such exercise should be confined principally to 
short walks. A neutral or warm bath may be taken every 
day or every other day if desired. It is not advisable, 
however, to take cold baths during the fast. 

When one is fasting, considerable rest is required. 
You will find you can fast longer and at the same time 
experience a less sense of weakness if this is done. Sun 
and air baths should be taken daily when possible. Avoid 
rising out of bed quickly or rapid climbing of stairs. 
An enema at 85 to 98 degrees should be taken daily 
while on the fast. 

Should you experience dizziness, extreme weakness 
or things turn black before the eyes, it is an indication 
that you have fasted long enough. When you become 


8 


How To Get Well and Keep Well 


so weak that you have to remain in bed, it is not advis¬ 
able to continue the fast. 

One of the symptoms of the fast is a reduction in the 
pulse rate, although in some instances it may be in¬ 
creased. However, as long as the pulse rate does not 
vary more than 15 beats above or below the normal rate 
which is about 72 times per minute and remains strong 
and regular, there is no immediate cause for alarm. 
Variations much greater than these should be looked 
upon as an indication of much weakness. In this event 
the fast should be broken unless you are under the expert 
supervision of a physician. 

Fasting sometimes produces a state of sleeplessness 
which can usually be remedied by a warm tub bath, hot 
water bottles at the feet or by drinking one or two 
glasses of hot water. Nausea and vomiting are not un¬ 
common symptoms of the fast. Although disagreeable, 
they do not call for any emergency measures. A glass 
or two of hot water containing the juice of half a lemon 
will usually afford relief. 

Fasting is a natural method of cure. The experiences 
of thousands, who have fasted anywhere from one to 
seventy-five days, have proven the value of this method 
as a cure for chronic and lingering diseases which seem¬ 
ingly have resisted all other methods of treatment. If 
you are suffering from an acute or chronic disorder and 
wish quick and permanent results, you should give the 
fast a trial. 

If your condition indicates that you are in need of 
this form of treatment and your system is not too en¬ 
feebled by the ravages of your ailment, do not hesitate 
to try the fasting cure. There is nothing to be afraid of. 
You must disabuse your mind of the idea that you are 
going to starve and that something dreadful is going to 
happen if you stop eating. Bring yourself to believe 


Life and Health 


9 


that you are going to obtain health and strength through 
this curative measure. Make up your mind to try this 
simple and natural process of fasting long enough to de¬ 
termine what value it has in your particular case. If 
you will do this, your battle for better health will be 
partly won. 

You will not find fasting difficult if you will lead 
yourself to think that you are not compelled to fast for 
any particular length of time. Simply resolve to skip 
a meal with the thought that you may eat the next meal 
if you so desire. When the time arrives for the next 
meal, make another resolution to miss this one and so 
on. In this way you will be able to skip several meals 
and you will perhaps have fasted three or four days. 

When you feel that you have fasted long enough, 
your fast should be broken with orange juice, grape 
juice or apple juice. From two to four ounces of the 
pure juice, to which water has been added if desired, 
should be taken every three or four hours during the day 
and this should be continued for two or three days. If 
desired the fast may be broken on strained vegetable 
soups. In all cases when possible the breaking of the 
fast should be followed by the milk diet, instructions for 
which you will find under the heading of Milk Diet. 
If for any reason you cannot take the milk, then the fast 
must be followed by a gradual return to solid foods, 
omitting such articles that your past experience has 
proven to disagree with you. 

Personally, I do not believe in long fasts; certainly 
not, unless they are taken under the direction of a 
physician experienced in this particular method of treat¬ 
ment. In the majority of cases several short fasts of 
from two to ten days, depending upon the ailment and 
condition of the person, will secure for the faster all the 
advantages of the prolonged fast without any of the 


2—Auff. 22 


10 


How To Get Well and Keep Well 


dangers and inconveniences which long fasts are apt to 
bring about. 

You must remember that the prolonged fasts rid the 
body of the mineral salts and precious vitamins which 
are essential for the maintenance of the various vital 
functions. Irreparable injury is liable to be produced 
by the long fasts which cover several weeks’ duration. 
In many cases a long fast so weakens the heart muscle 
that it requires many months to restore its strength and 
in some instances it can never be brought up to its 
former standard of efficiency. A life of invalidism may 
be the result of pushing a fast beyond a reasonable 
length of time. 

Safe and scientific fasting, therefore, consists of short 
fasts repeated, if necessary, at various intervals. 


Life and Health 


11 


MILK DIET 

Of late years the exclusive use of the raw milk diet 
has been regarded as a specific in the successful treat¬ 
ment of practically all chronic and lingering diseases. 
Its use is little short of miraculous. When properly 
taken the tissues are literally bathed in its nutritive ele¬ 
ments. The feeble cells of the body are renewed to a 
state of great activity, the vit^l and eliminating organs 
strengthened, the quality and quantity of the blood in¬ 
creased, and the whole system takes on a new lease of 
life. 

In the treatment of diseases the use of the milk diet 
is not a new experiment. From the most ancient times 
the value of milk has been recognized in the treatment 
of various disorders. During the last fifty years, emi¬ 
nent physicians in Russia, Germany and other European 
countries have prescribed and advocated the “milk 
cure ’ ’ in the treatment of different chronic diseases. In 
thousands of cases results have been obtained that could 
not have been secured by any other form of treatment. 
It is only within recent years, however, that the meth¬ 
odical use of the exclusive milk diet has been recognized 
and prescribed by American physicians in the successful 
treatment of chronic disorders. 

Raw milk contains rich stores of vitamines and 
enzymes with the finest quality of protein for nerve, 
brain and muscle building, while the fats are in a state 
of fine emulsion well prepared for the action of the 
digestive juices. It is true that milk contains only a 
small amount of iron but this objection is readily over¬ 
come by taking five or six quarts a day. This quantity 
will supply the required amount of iron and in a form 
easy of assimilation. 


12 


How To Get Well and Keep Well 


The ingredients of health are grown naturally in the 
country fields, woods and lanes. The cows, grazing in 
the green pastures, crop the grasses, herbs, weeds and 
twigs which are the sources of the widely heralded 
vitamines. These the cows transform into a food in 
which these mysterious life-giving elements are ready 
for our health. Then, too, the cows when outdoors have 
an opportunity for regular exercise which contributes to 
their own health. For this reason the milk diet, taken in 
the spring, summer or fall when the cows are consuming 
fresh food, gives somewhat superior results than during 
the winter months when the cows are on stored foods. 
However, do not let this deter you from taking the milk 
diet in the winter as the results will prove most gratify¬ 
ing at any time. 

In all probability milk from Holstein cows gives best 
results. When Holstein milk cannot be obtained, the 
milk from a mixed herd should be used. Milk from 
Jersey cows should not be used unless part of the cream 
is removed. 

In practically all chronic diseases there is a dis¬ 
turbance of the processes of digestion and nutrition, 
and the blood is usually deficient in quality and quan¬ 
tity. Milk, being an easily digested and assimilated food 
and supplying as it does every element necessary for 
growth of tissue and repair of worn-out cells, is the most 
suitable diet to bring about a rapid return of health. 
The composition of milk differs but slightly from that of 
the blood. It is the only mono diet that will remedy a 
large variety of diseases and preserve health and 
strength for an indefinite period. 

Disease can be cured only by and through the blood 
and its free circulation in every part of the body. One 
of the first effects of the milk diet is a rapid increase 
in the circulation. Persons who have suffered many 


Life and Health 


IS 


years from poor circulation will experience a sense of 
warmth in the extremities soon after beginning the milk, 
an indication of better circulation. The blood formerly 
slow and sluggish immediately circulates freely through 
the small veins and capillaries, carrying with it the 
food necessary to repair the increased tissue waste. 

The first noticeable effect of the milk diet will be 
increased weight. If one is considerably below normal 
weight, the gain will be from three to five pounds a 
week, depending upon the quantity of milk consumed. 
It is not unusual to gain a pound a day during the 
first week or two, especially if one has preceded the 
milk by a few days’ fast. The added weight does not 
consist entirely of fat but a large part of it is good solid 
flesh. 

The increased size of the body first makes its ap¬ 
pearance in the abdomen, then the other parts of the 
body gradually fill out. As the diet continues, the eyes 
become clear and bright and the complexion gradually 
assume a healthy color. 

Before commencing the milk diet the entire alimen¬ 
tary tract should be free from the remains of solid 
foods. The best way to accomplish this is by a fast of 
at least thirty-six hours. If one feels too weak to fast, 
he may take orange, grape or other fruit juices two or 
three days before beginning the milk. 

During the fast the stomach contracts and the mus¬ 
cles of this organ become weak from lack of use. The 
milk diet, therefore, should be taken in small quantities 
at the beginning and gradually increased each day until 
the full diet is being used. 

After three or four days’ fast, a glassful of milk 
should be taken every hour during the first day. On the 
second day and thereafter, a glassful every half hour 
should be used. If you have fasted from five to eight 


14 


How To Get Well and Keep Well 


days, begin with a glassful every two hours, the second 
day take a glassful every hour and the third day, a 
glassful every half hour. In case you have fasted from 
ten days to two weeks, take a half glassful every two 
hours the first day; the second day, a glassful every two 
hours; the third day, a glassful every hour; and the 
fourth day, a glassful every half hour. 

A quart of milk holds four glasses. The diet should 
cover a period of twelve hours daily to consume the 
required amount. If you begin the milk at seven in the 
morning, you will have finished at seven in the evening, 
providing you have taken the milk at regular intervals. 
Should you skip a period or two, do not double the 
quantity at the next time you drink. If you wish to 
make up what you have lost, take a glassful every 
twenty minutes instead. 

Six quarts of milk is about the right amount for 
the average individual. The majority of women will find 
that a pint or two less will be sufficient. In some cases 
a man may be able to take seven and even eight quarts 
of milk without discomfort. Six quarts, however, is 
about all the system will handle without causing diges¬ 
tive disturbances. It requires approximately four 
quarts to retain the weight of the average person. Any 
amount over this furnishes additional weight when 
properly digested and assimilated. 

All foods need to be masticated and milk is no excep¬ 
tion. It should be thoroughly mixed with the saliva 
which dilutes it and to a high degree promotes its diges¬ 
tion. Milk when swallowed rapidly is likely to form in 
the stomach large and hard curds which are slowly 
digested. The milk should be sipped slowly and with 
a sucking movement of the throat so as to secure a 
liberal mixture of saliva. By this means the formation 
of hard, indigestible curds may be prevented. 


Life and Health 


15 


Should you experience an uncomfortable feeling of 
fullness or distress in the stomach or intestines, it is an 
indication that the milk is being digested with difficulty. 
In this event, warming the milk, removing part or all 
of the cream or reducing the quantity for a time, will 
usually remedy the trouble. If the milk produces nausea 
or becomes distasteful, the use of lemon juice will usually 
overcome the condition. In cases where the stomach does 
not secrete a sufficient amount of hydrochloric acid, the 
use of a few drops of lemon juice after every other glass 
or so will prove a good substitute. 

Ordinarily the milk should be taken cool or slightly 
under the temperature of the body. If one suffers from 
slow digestion or poor circulation, it may be taken warm. 
It should never be boiled nor heated over 110 degrees. 

Large quantities of milk require considerable amount 
of oxygen for its proper digestion and assimilation, 
therefore, spend as much time as possible in the open 
air. Have good ventilation in your room at all times. 

Some authorities on the milk diet recommend absolute 
rest in bed while taking the diet. I do not favor this 
method in the general run of cases. Of course, in such 
conditions as gastric ulcer, heart diseases, tuberculosis, 
high blood pressure, nervous exhaustion or kidney dis¬ 
eases, a considerable amount of rest is indicated. Other¬ 
wise, I believe the individual is better off to be up and 
around and outdoors, taking two or three times a day 
some form of light exercise such as walking. If you are 
taking the diet for the purpose of gaining weight, you 
should lie down an hour or two twice a day. 

While on the milk diet a warm sponge bath or tub 
bath should be taken daily. This may be followed by the 
cool rub if your condition permits. 

Six to eight weeks of a full milk diet practically re¬ 
builds the entire alimentary tract and causes every part 


16 


How To Get Well and Keep Well 


of the body to function normally. In some obstinate 
and stubborn diseases, it requires a longer time, possibly 
months before a cure can be obtained. It may be neces¬ 
sary to alternate the milk diet with a fast several times 
before effecting a cure. Some deep-seated disorders have 
required many months of the milk diet. If necessary 
you can take the milk diet for five or six weeks, then go 
on solid food for a week or two, resuming the milk diet 
again if desired. This can be done over and over again 
until the desired results are obtained. If your case is 
one of many years ’ standing, do not become discouraged 
if the milk fails to remedy your trouble in a few weeks ’ 
time. Remember, a few weeks of the most effective treat¬ 
ment will not always overcome the injuries of several 
years of wrong living. 

There is no question but that the raw milk, that is, 
milk which has not been pasteurized, produces the best 
results, provided of course it is clean and pure. Raw 
milk is rich in the three vitamines, A, B and C. Heating 
the milk to a certain temperature renders it incapable 
of supplying in the highest degree those subtle elements 
which are so essential to good nutrition. 

Practically all cities have passed strict ordinances 
prohibiting the sale of raw milk, thereby compelling the 
people to use pasteurized or the raw certified milk. 
Pasteurized milk is milk that has been subjected to a 
temperature not lower than 145 degrees (160 degrees is 
about the usual temperature) for not less than thirty 
minutes, then promptly cooled to 50 degrees or lower. 
The purpose of pasteurizing the milk is to prevent the 
transmission of communicable diseases through this 
source, and to safeguard municipal milk supplies. 

Do not give up the idea of taking the milk diet 
just because you are unable to obtain the raw milk. 
While the vitamine C is damaged by heat of 160 degrees, 


Life and Health 


17 


the vitamine A is but slightly impaired if any, while the 
vitamine B, being resistant to heat, is not affected by 
pasteurization. Orange juice, as well as lemon juice, is 
very rich in the vitamine C. Therefore, orange juice 
should be taken along with the pasteurized milk. The 
orange juice will have a tendency to overcome the con¬ 
stipation sometimes caused by the pasteurizing of the 
milk. 

The usual objection to the raw certified milk is the 
expense as the cost is nearly double to that of the pas¬ 
teurized milk. And at the present time the National 
Commission of Milk Standards recommends the pas¬ 
teurization even of certified milk. 

If you are unable to obtain clean, pure raw milk, 
it would be better to use the pasteurized milk, taking 
if desired the juice of an orange in the morning before 
beginning the milk, and the juice of another in the 
evening after finishing the milk. If you are living on a 
farm or in a village or town and have reasons to believe 
the raw milk is unclean or impure, it can be pasteurized, 
if you wish, in the following manner. 

In a tin pail about eight inches in diameter and six 
or seven inches in height, place a saucer. On the saucer, 
stand a milk bottle about half full of milk. Add suffi¬ 
cient water to bring it a little above the level of the 
milk in the bottle. Place the tin pail and its contents 
upon the stove, watching the water constantly till it 
begins to boil. Allow the pail to remain on the stove 
five minutes after the bubbles begin to come up. Then 
take off the stove and allow the milk to stand in the 
water from twenty to twenty-five minutes. Cool the 
milk rapidly and place in the ice box. The milk is now 
pasteurized. Remember pasteurization does not make 
dirty milk clean but it makes clean milk safe. 

There is no better treatment for increasing the 


18 


How To Get Well and Keep Well 


strength and size of the muscles of the intestines than 
several weeks of the milk diet. This in itself is sufficient 
in many cases to remedy constipation which has existed 
many years. In the beginning, however, many individ¬ 
uals experience constipation with the milk. The bowels, 
of course, will not usually move of their own accord until 
the full diet is being taken. It will, therefore, be neces¬ 
sary to take an enema daily in commencing the diet. 

Should constipation exist when you have reached the 
full milk diet, the juice of an orange night and morning 
will help to overcome the difficulty. The juice should be 
taken in the morning not less than thirty minutes before 
beginning the milk and about one or two hours after 
finishing the milk for the day. If this does not remedy 
the trouble, a saucerful of raw sterilized bran and agar- 
agar, about equal parts of each, may be used during the 
day. A teaspoonful or two of this should be taken at 
intervals throughout the day. Simply the sterilized bran 
will often accomplish the desired results. Four or five 
stalks of celery eaten the first thing in the morning are 
also effective. Figs and prunes are laxative and may be 
used if necessary. Deep breathing is helpful. The bend¬ 
ing and twisting exercises are valuable aids. Some use 
mineral oils for the purpose. Peaches, pears and apples 
are used occasionally. In such cases two are usually suf¬ 
ficient, one in the morning and another in the evening. 
However, the less fruit and other substances you add to 
the milk diet, the better the results will be. 

After you are on the full milk diet a few days, the 
bowels should be given a chance to move of their own 
accord. After taking an enema one day, omit it the 
following day and if the bowels do not move that day, 
take the enema the next day. It is best, however, 
that the bowels move every day. Only small enemas 
should be used with the milk diet. 


Life and Health 


19 


Do not be discouraged if the bowels do not move of 
their own accord for several days or even weeks. The 
bowels will usually become normal in action as soon as 
the muscular walls have been built up sufficiently. I 
have seen several people on the milk diet who were 
obliged to take enemas two or three months before they 
had normal bowel movements. 

In some cases diarrhea is experienced while taking 
the milk. In such cases the person can often take three 
or four quarts of milk without trouble but a larger 
quantity will produce excessive bowel movements. When 
this condition exists, the quantity of milk should be 
reduced, some of the cream removed, and the amount of 
milk gradually increased. A few dates, toast, or white 
crackers will help to check the diarrhea. Occasionally 
junket or sumik can be used in place of the sweet milk. 
No fruits should be taken with the milk if the bowels 
are loose. Do not become alarmed if the bowels move 
three or even four times a day, if they do not make you 
weak. On the other hand, if they move several times 
a day and continue to do so, it is better to discontinue 
the milk diet. Or perhaps you might be able to take 
three quarts of milk and one meal of solid foods a day. 

As the composition of milk is largely water, the void¬ 
ing of the urine must necessarily take place frequently 
during the full milk diet. This large amount of water 
helps flush out the system and contributes in a large 
measure to the overcoming of constipation. 

In diseases of a catarrhal nature there will usually 
be increased discharges for a few days while on milk. 
As the system becomes cleansed of waste material, the 
catarrhal discharge will cease. As a rule the tongue re¬ 
mains coated during the milk diet. 

In cases of hyperacidity or acid conditions of the 
stomach, the milk will prove very efficacious. It requires 


J 


20 


How To Get Well and Keep Well 


a large amount of acid for its digestion. As milk has 
an excess of basic or alkaline forming elements, it quickly 
relieves all acid conditions of the system. 

There are often cases of rheumatism, auto-intoxica¬ 
tion, liver disorders, digestive disturbances, etc., where 
the sweet milk causes trouble or produces a large amount 
of gas, or for some other reason does not agree with the 
individual. In such cases the sour milk diet, known as 
sumik, will produce better results. Sumik is sweet milk 
which has been allowed to sour with the cream on. It 
is prepared by setting in a warm place for 24 to 36 
hours, or until it is thick or clabbered. It is then 
poured into a large dish and beaten with an egg beater 
until it is the consistency of thick cream. 

Sour milk contains lactic acid which is of especial 
value in combating putrefaction in the intestinal tract. 
The sour milk is more easily digested than the sweet and 
for this reason, one can usually obtain as much nourish¬ 
ment from five or five and a half quarts of the sumik as 
he can from six quarts of the sweet milk. 

In some cases of impaired function of the digestive 
organs, the sweet milk has a tendency to produce a large 
amount of gas in the stomach and intestines, which be¬ 
comes very distressing at times. The treatment in such 
conditions is to reduce or remove the cream from the 
milk or to use sumik instead. Even then in a number 
of cases this does not overcome the trouble sufficiently 
to relieve distressing symptoms, and besides, many peo¬ 
ple cannot tolerate the sour milk for any length of time. 

Under such circumstances junket should be given a 
trial. The junket tablets can be obtained from your 
grocery store—practically all grocery stores keep them. 
Add the tablets to the sweet milk according to the direc¬ 
tions with the package. These will thicken the milk and 
at the same time preserve the sweetness. This will 


Life and Health 


21 


make the milk more easily digested because the curds 
will be softened so the digestive juices can penetrate the 
food more thoroughly. In some instances it will be ad¬ 
visable to alternate buttermilk with the junket. To do 
this, take a glass of junket two consecutive periods and 
then a glass of buttermilk at the next period and con¬ 
tinue taking the junket and buttermilk in this order 
throughout the day. 

To discontinue the milk diet, drink the milk in the 
regular way until one o’clock in the afternoon, then 
drink nothing except water until five or six o ’clock when 
you should eat a light supper. The meal should consist 
of soup, whole wheat or bran bread, one or two different 
kinds of vegetables, a dish of fruit sauce and a poached 
or soft boiled egg if desired. The foods may be varied 
to suit the individual. This plan is followed for three 
or four days when the regular meals may be eaten. It 
is a good plan, however, after eating one meal for a 
few days, to eat the noon and evening meals and simply 
drink a pint of milk for breakfast for two or three 
days, after which the three meals of solid food may be 
taken. When going back to solid foods, carefully avoid 
such foods that your experience in the past has proven 
disagreeable. 

If the exclusive milk diet is followed by a proper 
regime, there is no reason why one cannot retain the 
weight gained. It is better that a person does not drop 
the milk altogether, particularly if the digestive and 
assimilative powers have been poor, but continue with 
three to five glasses each day with the meals for a long 
time. Many people find that the sour milk agrees with 
them better than the sweet milk when used in connec¬ 
tion with their meals. Buttermilk may be used if de¬ 
sired. Many take the milk diet combined with the rest 
cure and after discontinuing it, take up more or less 


22 


How To Get Well and Keep Well 


strenuous exercise before the muscles have become hard¬ 
ened and in this manner some weight is lost, which is 
to be expected. If the muscles become sufficiently hard¬ 
ened and one does not live too exclusively on a raw food 
diet, he should be able to keep the weight gained while 
on the milk. 

The milk diet treatment is a simple thing. It does 
not require any expensive apparatus and is within the 
reach of everyone. No possible harm can come from the 
judicious use of it. For the first few days you may 
experience pain or unpleasant symptoms but these will 
gradually disappear as the system adjusts itself to the 
new diet. If women experience considerable pain dur¬ 
ing the menstruation period while taking the full milk 
diet, the quantity may be reduced for a few days. Those 
who continue the milk diet for several weeks will have 
little or no pain during the menstruation. In advanced 
cases of consumption in which the lung tissues are weak¬ 
ened, the milk diet should be used with caution, owing 
to the possibility of hemorrhages. It should be used in 
small quantities and gradually increased as the lungs 
become strengthened. 

It is a significant fact that the physically big races 
of mankind are milk drinkers, while races of lesser 
stature consume little or no milk. It is also evident 
that the races of large stature dominate the world in 
a general sense. 

Large stature is mainly due to bone growth, and cal- > 
cium (lime) is the principal solid element of bone. Milk 
is the food richest in calcium. It also contains an 
abundance of nerve, tissue, brain and blood-making ele¬ 
ments. A person drinking six quarts of milk is receiving 
about 4000 calories. 


Life and Health 


23 


The composition of cow 7 s milk is as follows: 

Water.86.8% 

Proteins . 4.0% 

Fats. 3.7% 

Sugar .4.8% 

Salts . 0.7% 

These salts are in an organic state ready for imme¬ 
diate assimilation. The salts of cow’s milk are made up 
of all the different mineral elements in various quanti¬ 
ties and are named, according to the quantity contained, 
in the following order: Potassium, phosphorus, calcium, 
chlorine, sodium, magnesium, iron, sulphur and silicon. 

If you are struggling for better health, by all means 
give the milk diet a trial and when possible use the raw 
unpasteurized milk. 







24 How To Get Well and Keep Well 


MEAT DIET 

The use of the exclusive meat diet in the treatment 
of chronic disease was originated by Dr. Salisbury, who 
began the practice of medicine in 1850. He used the diet 
largely in the treatment of consumption. Of late years 
the exclusive meat diet has been used with great suc¬ 
cess in cases of defective assimilation and depleted 
vitality in which, for some reason, the milk diet could 
not be taken. There is no question but that meat when 
properly prepared is easily digested and readily assimi¬ 
lated. 

In taking the meat diet the round steak should be 
used and all gristle or cartilage should be removed. The 
meat should be put through a meat grinder or chopped 
very finely. It is then formed into a compact layer 
not over three-quarters of an inch in thickness, and 
placed onto a close meshed wire broiler, when it is held 
over live coals or a bright blaze until done through. 
It should be held over the fire until the redness of the 
meat disappears. If it is not convenient to broil the 
steak, it may be placed in a vessel in which there is a 
very small quantity of boiling water, and allowed to 
simmer until the redness is gone. It is then ready for 
serving. Very little, if any, salt should be used on the 
meat. 

The meat diet should be used three times a day— 
morning, noon and night. During the first day, one- 
quarter of a pound of meat should be taken at each 
meal; the second day, three-eighths of a pound at each 
meal; the third day, one-half of a pound at each meal; 
and thereafter, as much more as the appetite demands 
and the system seems able to take care of. 


Life and Health 


25 


While using the meat diet several glasses of hot 
water, as hot as can be comfortably borne, should be 
drunk each day. A glassful of hot water should be 
used with the meals and one or two glassfuls of hot 
water should be drunk from one-half to one hour before 
each meal. An hour before going to bed, one or two 
more glassfuls of hot water should be taken. 

After several weeks of this diet, or when one has 
obtained considerable improvement, a little whole wheat 
bread or boiled rice may be used with the meals. At 
first only a few mouthfuls should be used, and if these 
are readily digested without discomfort, larger quanti¬ 
ties can gradually be added. 

After a cure has been effected or the health suffi¬ 
ciently improved to discontinue the meat diet, the meat 
can be gradually discontinued as one adds other foods 
to the diet. 

When the milk or sumik diet cannot be taken, the 
meat diet is of distinct advantage. The results are 
usually much slower on the meat diet than on the milk. 
In most cases one will experience a feeling of weakness 
while on the exclusive meat diet, but as soon as bread, 
rice or other foods are added, this feeling will disap¬ 
pear. In some instances two or three weeks of the meat 
diet will enable one to take the milk diet. 

The meat diet is valuable in diabetes, Bright’s dis¬ 
ease, rheumatism, stomach troubles, consumption and 
many other diseases in which the milk diet cannot be 
taken. 


3 


26 How To Get Well and Keep Well 


GENERAL DIET 

Proper food is probably the most important factor to 
be taken into consideration in the successful treatment 
and cure of all chronic diseases. Nearly all chronic 
diseases are associated in some way with wrong eating 
and an individual cannot expect a permanent cure until 
he is educated along the lines of diet. There is no topic 
pertaining to health that is of greater interest to me than 
the diet question and I believe food of the right kind and 
proper amount is the most powerful of all curative 
agencies. Not only the person suffering from disease 
must have the proper food, but also the individual in 
good health must use proper foods in right proportions 
if he wishes to retain a high standard of good health. 

The human body is a chemical composition of sixteen 
principal elements: Oxygen, nitrogen, hydrogen, car¬ 
bon, chlorine, fluorine, iron, phosphorus, calcium, potas¬ 
sium, magnesium, manganese, sodium, sulphur, silicon 
and iodine. Every element has to perform a certain 
duty and if the blood and tissue building mineral salts 
are not supplied in sufficient quantities or any of them 
are missing, the health will soon become impaired. These 
elements are nature’s only means to establish, re-estab¬ 
lish and maintain an equilibrium between the construc¬ 
tive and destructive functions. 

The daily average requirement of tissue salts to main¬ 
tain a healthy body is about one-half ounce, therefore 
a diet that does not contain this amount of organic salts 
is not a suitable one. White bread, meat, potatoes, pie, 
cake and other cooked foods do not contain these mineral 
salts in sufficient quantities and during the process of 
cooking, most of them are lost or made unassimilative. 


Life and Health 


27 


Such a diet is too rich in acid-forming material and, 
being robbed of its alkaline ingredients, cannot neutral¬ 
ize the acid of fermentation nor the acids of the stomach. 
Meat and some other cooked foods have a tendency to 
decay in the intestines and the gases formed penetrate 
the alimentary walls and saturate the entire system. In 
this manner the blood becomes saturated with waste 
material that clogs the capillaries and causes painful 
congestions and brings about a state of auto-intoxication. 

The blood is the life of the body. To be 100% 
efficient one must have twenty-five billion of perfect, 
round, disk-shaped corpuscles. The function of the red 
corpuscles and plasma is to carry nourishment and 
oxygen to the various parts of the body and to carry 
worn-out cells and other poisonous matter to the elimina¬ 
tive organs. Meat and other cooked foods that decay 
in the digestive tract, manufacture poisons which de¬ 
generate these round disks to vitiated, cross-shaped 
corpuscles ready to die and drop out of activity, thus 
putting a larger burden on the live ones. 

Fruits and vegetables together with nuts and un¬ 
cooked cereals are very rich in organic tissue salts and 
as this diet does not readily ferment nor decay in the 
alimentary canal to produce toxic elements, it is nat¬ 
urally the proper diet for the cure of diseases and for 
maintaining a body free from sickness. 

Natural foods promote all natural functions of the 
body. They keep the stomach sweet and induce 
peristalsis of the intestines and carry off intestinal 
poisons and rid the system of these dangerous toxic 
products, which if allowed to remain, would eventually 
bring about a diseased condition in some particular part 
of the body. Therefore, a natural diet is the first essen¬ 
tial in the restoration of health as well as its main¬ 
tenance. 


28 


How To Get Well and Keep Well 


In 1907, thirteen English physicians issued a remark¬ 
able manifesto in which they said: “We, the under¬ 
signed medical men, having carefully considered the sub¬ 
ject of vegetarianism in its scientific aspects and having 
put its principles to the test of actual experience hereby 
record an emphatic opinion that not only is the practice 
based on a truly scientific foundation, but it is conducive 
to the best physical conditions of human life.’ ’ 

An English authority named Easton has compiled a 
list of many hundreds of persons who have lived over 
100 years and he has found that these long-lived men 
and women were all people of extremely simple habits 
and were almost without exception practically vege¬ 
tarians. 

Disease is a disturbance of function or structure of 
any organ or part of the body. Chronic diseases are 
associated with an accumulation of foreign matter, waste 
products, dead cells, poisonous elements and dangerous 
toxins. These poisonous products are the result of low¬ 
ered vitality, imperfect elimination and faulty digestion 
brought about by a sluggish functioning of every organ. 
Such a condition of the body is due to the use of meat, 
denatured, demineralized and devitalized foods which 
have interfered with the natural metabolism of the sys¬ 
tem. Such a diet is the cause of 90% of all diseases of 
the body and mind. 

Natural foods properly selected, scientifically com¬ 
bined and judiciously administered have true remedical 
Value for curing diseases by supplying the proper saline 
elements in the organic form. These organic mineral ele¬ 
ments in food preserve the tissues from disorganization 
and putrefaction. Remember, these vitalizing mineral 
salts and vitamines are vital to health and ward off dis¬ 
ease and premature old age. A diet in which there is an 
abundance of these physiological and regenerative ele- 


Life and Health 


29 


ments will bring back the superb vitality, the glowing 
health and the supreme joy of youth. 

There are six essential food elements. These are 
known as proteins, carbohydrates, fats, mineral salts, 
vitamines and cellulose. 

Proteins build blood and muscles, glands, nerves and 
other tissues of the body. Some of the principal foods 
containing a large amount of protein are meat, eggs, 
fish, cheese, beans, peas, lentils and nuts. Proteins, when 
taken in excess of the actual needs of the body for tissue 
building, have a tendency to produce auto-intoxication 
with its attending evils. This excess places a tremendous 
amount of burden on the liver and kidneys in their 
work of eliminating the poisonous waste from the un¬ 
utilized protein of the food. 

Unless one is doing outdoor work or taking active 
exercise, the protein ration should be small. The 
majority of people, particularly the indoor worker, use 
more protein food than is actually required to make good 
the daily wear and tear of the body. Those suffering 
from disorders, which have been brought about chiefly 
by a toxic condition of the system, should use protein 
foods sparingly or adopt a low protein diet. 

Carbo-hydrates supply energy for work, play and 
other forms of vital activity, and furnish fuel to main¬ 
tain heat. This element of food consists mainly of 
starches and sugars. The starches are derived princi¬ 
pally from cereals or grains in all forms, and Irish 
potatoes, sweet potatoes, bananas and peanuts contain 
much starch. 

Practically all vegetables contain a certain amount 
of starch. The non-starchy vegetables; that is, those 
containing the least amount of starch are as follows: 


30 


How To Get Well and Keep Well 


Green beans 
Cabbage 
Cauliflower 
Green corn 
Spinach 


Green peas 

Lettuce 

Celery 

Asparagus 

Endive 


Dandelion greens 
Radish 
Parsley 
Onions 

Beet-top greens 


Some of the vegetables containing more starch are: 


Beets Rutabaga Squash 

Turnips Carrots Pumpkin 

Salsify Parsnips 


An over-consumption of starch has a tendency to 
cause constipation, flatulence, digestive disorders, tuber¬ 
culosis, enlarged tonsils, etc. The majority of persons 
eat more of the decidedly starchy foods than is neces¬ 
sary, to the exclusion of vegetables. 

The food sweets of all kinds are: 


Cane sugar Dates Grapes, sweet 

Honey Figs Apples, sweet 

Syrups Maple sugar Other sweet fruit 

Candies Bananas, ripe 

Candy and cane sugar should be used sparingly, as an 
excessive amount of these tend to produce gastric 
catarrh, hyperacidity, diabetes and torpid liver. 

Fats, like the starches and sugars, supply fuel for 
the body heat and serve as a source for the expenditure 
of energy. As heat producers, fats have double the value 
of starches and sugars, but the fats are more difficult of 
absorption. 

The principal foods rich in fats are butter, cream, 
egg yolk, fats of animals, olive oil, cod-liver oil and the 
oils of most nuts. 

An excessive amount of fat tends to cause digestive 
disturbance, derangement of the biliary function and 
acidosis. During the summer months the intake of fats 
should be reduced to the minimum. 

Mineral Salts are essential to life and health. The 


Life and Health 


31 


principal mineral elements found in food are potassium, 
sodium, calcium, magnesium, iron, phosphorus, sulphur, 
silicon, chlorine and iodine. 

Potassium is required for generating electric forces 
in the body for building up new tissues, flesh, bones 
and muscles. It gives flexibility and suppleness to the 
muscles, joints and arteries. Sodium is a necessary con¬ 
stituent of the gastric juice and is found in all fluids 
of the body. It is valuable for eliminating uric acid 
from the system. Calcium is the valuable remedy for 
the young and growing and is especially beneficial in 
convalescence following various diseases. The bones of 
the body are composed principally of lime. This ele¬ 
ment gives tone to the muscles, while the lack of it is 
a common cause of decay of the teeth. Magnesium is a 
powerful aid in the elimination of waste from the sys¬ 
tem. It enters into the composition of nerve and muscle 
cells. Iron carries oxygen from the lungs to all parts 
of the body. It gives strength to the nerves and muscles 
and makes pure, rich, red blood. Phosphorus is a stimu¬ 
lant to the nerves and brain. Without this element, the 
bones deteriorate and lung tissues become a prey to 
bacilli, which under normal conditions, are destroyed by 
the phosphoric acid secreted by healthy lungs. Sulphur 
is a laxative and assists in removing rheumatism, gout 
and skin disorders. It is also valuable in the function 
of the nerves. Silicon absorbs poisonous gases in the 
stomach and bowels and is a particular substance in the 
cells of connective tissue. Chlorine is valuable in cases 
of dyspepsia, biliousness and all disorders of the stomach 
and intestinal tract. Iodine is necessary for the proper 
function of the thyroid gland. 

Some of the principal foods rich in iron which make 
new blood are as follows: 


32 


How To Get Well and Keep Well 


Dandelion greens Prunes, dry 

Mustard greens Lentils, dry 

Whole wheat Peas, dry 

Whole barley Figs, dry 

Whole rye Lima beans 

Whole com Oatmeal 

Graham flour Raisins 

Brown rice Olives 


Spinach 

Almonds 

Walnuts 

Hazelnuts 


Eggs 

Dates 

Endive 

Chard 


Some of the principal foods rich in calcium (lime) 
are as follows: 


Whole milk Cauliflower 

Skimmed milk Spinach 

Buttermilk Figs, dry 

Sour milk Soy beans 

Cottage cheese Maple syrup 

Mustard greens Olives 

Dandelion greens Eggs 


Hazelnuts 

Almonds 


Endive 

Beans 

Chard 

Cheese 


Boston brown bread 


Owing to lack of space it will be impossible to give 
lists of different foods which are rich in the various other 
mineral elements. It may be said, however, that the use 
of foods containing sufficient quantities of iron and cal¬ 
cium, with the use of other fruit and vegetables, will 
supply the required amounts of the various other min¬ 
eral salts. Iron and calcium are the two most important 
mineral salts of the body. 

Vitamines are present in various quantities in dif¬ 
ferent foods. A discussion of them will be found in 
another chapter under the heading of vitamines. 

Cellulose is supplied principally by vegetable 
products and gives to the intestinal contents the bulk 
necessary to stimulate peristaltic activity. For this 
reason a certain amount of vegetables is necessary each 
day in the diet. When this roughage is lacking, consti¬ 
pation, digestive troubles and auto-intoxication are 
usually the result. 

Bran is an excellent roughage. It can be used raw or 
in the form of bread and muffins. 


Life and Health 


33 


Fruits are indispensable to the health of man. Their 
chief value lies in the sugars, mineral salts, vitamines 
and various acids which they contain. These acids are 
changed into carbonates in the blood and this tends to 
render the blood more alkaline than is ordinarily. 

Fruits are valuable because of their laxative proper¬ 
ties and the beneficial effect they have upon the digestive 
operations. 

A fruit diet of oranges, apples, pears, peaches, grape¬ 
fruit or grapes for a few days is an excellent means of 
bringing about an antitoxic condition of the system. 
The grape diet is very popular in the Grape Cure Insti¬ 
tutions of Europe in the treatment of various chronic 
disorders. The first day the patient takes two pounds 
of grapes, increasing one pound daily until the maximum 
of twelve pounds per day is reached. No other foods are 
allowed. Another method is to take three pounds of 
grapes three times a day, consuming nine pounds during 
the day. The grapes should be fresh and ripe and thor¬ 
oughly washed. 

A good method of taking the fruit diet is to eat at 
each meal two oranges and one apple, eating three meals 
a day. Or two oranges and one pear or a peach may be 
used. Drink six to eight glasses of water during the day. 
This diet may be continued for several days. By using 
a quart of milk a day with the fruit, the diet can be 
continued for a long time. 

Acid and sub-acid fruits, when eaten ripe and un¬ 
cooked, furnish organic digestive chemicals similar to 
pepsin. This class of fruit also supplies the active phos¬ 
phorus compounds for brain, nerves, spinal cord, bone 
marrow and muscles. 


34 


How To Get Well and Keep Well 

The acid fruits are as follows: 

Lemon Pineapple Tangerine 

Orange Grapefruit Rhubarb 

Lime Gooseberry Red currant 

Tomato Cranberry 

And some varieties of apples and strawberries. 

The sub-acid fruits are: 

Apricot Strawberry Cherry 

Apple Raspberry Pear 

Plum Nectarines Peach 

Sweet fruits are very rich in sugar which in the 
source of animal heat and energy. Sweet fruits contain 
fruit sugar which is far superior to the refined sugar of 
commerce. The growing child, and those engaged in 
muscular activities, will find the natural sugar as con¬ 
tained in fruits an ideal source of energy, and in a form 
readily assimilated. 

The sweet fruits are as follows: 


Date 

Fig 

Raisin 

Prune 


Blackberry 
Blueberry 
Dried currant 
Canteloupe 


Mulberry 

Persimmon 

Grapes 

Melons 


It is well to remember that pickles, catsup, mustard, 
pepper, vinegar, spices, etc., have no nutritive value and 
are harmful if eaten to any extent. Salt should be used 
sparingly. Tea and coffee are harmful. Cocoa and 
chocolate should be used sparingly. White bread, pork, 
cheese, baked beans, corn beef and cabbage, fat meats, 
rich puddings, dumplings, pie, cake, sausage, griddle 
cakes, and all fried foods are difficult of digestion. Acid 
and sub-acid fruit should not be eaten at the same meal 
with starchy foods. Sweet milk should not be used at 
the same meal with meat. If possible, do not eat starchy 
foods with meat. Do not eat more than two eggs a day. 


Life and Health 


35 


Do not eat meat oftener than once a day. Sedentary 
workers should not eat meat oftener than two or three 
times a week and during the summer months it should 
be eliminated entirely from the diet. Meats should never 
be fried. Some vegetables, greens or a vegetable salad 
should be eaten twice a day. Desserts should consist of 
jello, junket, custard, rice, bread pudding, prune whip, 
apple sauce, baked apples, pineapple, melon or other 
fruit. All cooked vegetables should be boiled in as little 
water as possible. This water should be saved and used 
for soups, broths, etc., as it contains valuable mineral 
salts which the boiling has extracted from the vegetables. 
Nuts contain as much protein as meat and should be 
used as a substitute to a large extent. They are very 
nutritious and rich in lime and iron, the two important 
mineral salts of the body. They should be thoroughly 
masticated. 

In the treatment of constipation and chronic dis¬ 
eases, laxative foods should be used in sufficient quanti¬ 
ties to produce a free movement of the bowels at least 
once a day—twice would be better. This can be accom¬ 
plished by the use of laxative foods. In addition to the 
large amount of cellulose which they contain, they also 
supply large quantities of lime, iron, vitamines and other 
essential mineral salts. 

The laxative foods are as follows: 


Apples 

Spinach 

Green peas 

Plums 

Cauliflower 

Cabbage, raw 

Peaches 

Tomatoes 

Carrots 

Oranges 

Lettuce 

String beans 

Pears 

Onions 

Dandelion greens 

Grapefruit 

Turnips 

Beet-top greens 

Pineapples 

Celery 

Mustard greens 

Grapes 

Parsnips 

Buttermilk 

Figs 

Oatmeal 

Whole wheat 

Prunes 

Raisins 

Bran 


36 


How To Get Well and Keep Well 


The following are constipating foods: 


White bread 

Cheese 

Salt meat 

Pastry 

Eggs 

Pickled meat 

Cornstarch 

Rice 

Mixed dishes 

Sago 

Tea 

Spiced foods 

Sweet milk 

Coffee 

White crackers 


If you are suffering from any form of chronic ail¬ 
ment, the food question for you is a vital problem. 
Whatever form of treatment you use you will be unable 
to obtain a cure unless the dietetic question is taken 
into consideration. As long as you continue to eat as you 
have been doing in the past, you are simply feeding 
your disease and it is with a grave risk that you consume 
such foods. A robust person, if he gets plenty of sun¬ 
shine, fresh air and outdoor exercise, can maintain a 
fair condition of health with the use of meat, white 
bread, pastry, fried foods, etc., providing he uses some 
fruits and vegetables, but unfortunately the majority of 
people are not able to lead an active outdoor life, hence 
they must depend upon a proper diet suited to their 
mode of living. 

The true art of healing is employed in that system 
of cure which removes the cause of the disease and assists 
vitality to correct the injury and restore normality of 
function. Nature can be depended upon to cure all dis¬ 
eases after their prime cause is removed. A diet rich 
in tissue-building organic mineral salts and vitamines 
that will leave the stomach sweet and clean and not clog, 
cake and decay in the intestines, and which stimulates 
intestinal activity and corrects the toxic condition of 
the entire alimentary tract, is the first essential in re¬ 
moving the cause. 

Natural foods in combination with physical culture 
methods will build up bodies of beauty, strength and 
perfection and restore youthful vitality, vim, snap, en¬ 
durance, courage and resistance. 


Life and Health 


37 


VITAMINES 

It is only within the last few years that it has been 
discovered that there is an important element in food 
which is absolutely necessary in the maintenance of nor¬ 
mal physiology. This was discovered several years ago 
by Casimir Funk who named this element “vitamine.” 
It is now known that there are at least three of these 
vitamines, each serving some particular function in 
nutrition. One of the vitamines is soluble in fat and the 
other two in water. 

It has been proven that there is a close resemblance 
between the so-called vitamines and the products of in¬ 
ternal secretion. While they may not be actual building 
material in the process of nutrition, it is at least certain 
that they are absolutely essential to the utilization of 
this building material. The function of the vitamines 
seem in some way to be concerned with the stimulation 
of the internal secretory glands. 

Like the organic mineral salts, the vitamines are 
found in the vegetable kingdom, in fruit and in natural 
or unrefined foods. These vitamines are vital substances 
in natural foods which are vital to the vitality of the 
eater. By modern commercial processes of refining or 
chemically treating many foods, these vitamines as well 
as the mineral salts are removed, lost or chemically 
changed, so that they are no longer available for the 
sustenance of vital force. 

Vitamine deficiency and lack of sufficient mineral 
salts are responsible for practically all chronic and lin¬ 
gering diseases. The absence of these elements from the 
dietary leads to functional and degenerative changes in 
the central nervous system and to similar changes in 
every organ and tissue of the body. 



38 


How To Get Well and Keep Well 


The symptoms complex resulting from the absence of 
these substances are chronic inanition or mineral star¬ 
vation; derangements of the functions of the organs of 
digestion and assimilation, disordered endocrine function 
and malnutrition of the nervous system. 

Certain organs of the body atrophy or diminish in 
size when these elements are lacking in the system. 
These organs in the severity named are: the testicles, the 
spleen, the ovary, the pancreas, the heart, the liver, the 
kidneys, the stomach, the thyroid, and the brain. Gas¬ 
tric, intestinal, biliary and pancreatic insufficiency are 
important consequences of a dietary too rich in starch 
and too poor in vitamines and other essential constituents 
of food. Vitamine deficiency also has a noticeable effect 
on the organs of reproduction, in both the male and 
female, resulting frequently in sterility. 

The vitamines known at the present time are: 

A—Fat-soluble (anti-rickets). 

B—Water-soluble (anti-beri beri). 

C—Water-soluble (anti-scurvy). 

The fat-soluble A vitamine is a growth-producing 
vitamine and is of especial importance to growing chil¬ 
dren. Recent experiments have shown that it prevents 
rickets as well as sore eyes. Some of the foods especially 
rich in vitamine are: Unskimmed raw T milk, egg yolk, 
butter, cream, celery, lettuce, cod-liver oil, spinach 
(dried), fresh tomatoes, greens and the liver, heart and 
kidneys of animals. 

The water-soluble B vitamine seems to be of the great¬ 
est importance of the three. It has been proven that the 
other vitamine factors are practically inactive except in 
the presence of vitamine B. This vitamine supplies nerve 
reserve, is a preventive and cure for certain forms of 
neuritis and nervous debility, and is a powerful aid to 
the assimilation of food. Its absence produces a dis- 


Life and Health 


39 


tressing malady known as beri-beri. Some of the foods 
especially rich in this vitamine are: Milk, egg yolk, 
nuts, tomatoes, fish, beans, oats, peas, wheat, barley, corn 
and other cereals. 

The water-soluble C vitamine is found in large quan¬ 
tities in the juices of fresh fruits and vegetables. Orange, 
lemon and grapefruit particularly contain large 
amounts. Its absence in the diet produces a disease 
known as scurvy, and is a contributing factor to decay 
of the teeth. Some of the foods especially rich in this 
vitamine are: Raw milk, tomatoes, fresh cabbage, fresh 
fruit and fresh vegetables. 

The efficiency of the vitamines is greatly impaired 
or destroyed by excessive heat. Canned foods are there¬ 
fore deficient in vitamines as well as other mineral ele¬ 
ments and should never constitute a large portion of 
the diet. 

To insure a sufficient supply of the different vita¬ 
mines, a varied selection of fresh fruit and fresh vege¬ 
tables should make up a large part of one’s meals. 


40 How To Get Well and Keep Well 


REST AND RECREATION 

The wonderful beauties of nature give rise to the 
most delightful sensations of existence. It is because 
of this that God created Adam and Eve and placed them 
in the Garden of Eden, a place of Paradise, that they 
might enjoy a blissful existence through the splendor 
and beauty of nature’s marvelous handiwork. 

God made man to live out under the open sky with 
heaven smiling upon him and the glorious sunshine and 
pure air bathing him and supplying him with life and 
energy. In the world of nature, light, actinic rays 
and rays of radium and electrical forces are operating 
upon us constantly from the great solar system above. 
When we live out of doors we are exposed to those 
natural agencies which are essential for the mainten¬ 
ance of life. These powerful forces tone up our bodies 
and give us health, youth and beauty, renewing the 
body with creative forces fresh from the heart of life. 

The majority of chronic diseases of modern times 
are due to sedentary indoor occupations and suffered 
by those who are deprived of sufficient activities in the 
open air. This is the cause for much of the nervousness 
and general debility that are so manifest in the civilized 
people of today. 

Oxygen is a powerful stimulant of the nervous sys¬ 
tem. It is the one element most closely allied to human 
life. Every breath of air upon which the sun is shining 
is charged with vibrating rays of creative energy. This 
great life-giving element will destroy diseased cells, 
renew energy to the blood and bring an exalted state 
of well-being. 

To keep strong and healthy people must spend a 


Life and Health 


41 


portion of their time in the outdoor air and sunshine. 
Health and vigor await those who bow to nature’s 
demands. Beautiful scenery, rambles in meadows rich 
with fragrant grasses or along the flowery banks of 
water courses afford an agreeable stimulus to the vital 
forces. 

“Hiking for health” should become a slogan for all 
those who are desirous of building up a better condition 
of health. Walking can be made more enjoyable when 
accompanied by someone who can carry on a pleasant 
conversation. If possible, spend one day a week in “hik¬ 
ing for health.” 

Walking is one of the most efficient means of physical 
culture as it calls all the muscles into action and pro¬ 
duces the amount of tension requisite for their tonicity. 
Long walks or protracted physical exercise of any kind 
should never be undertaken immediately after meals. 
Pleasurable objects are essential to a healthy walk. 

People who in the city find it difficult to walk a few 
blocks, can pace off several miles in the country with 
pleasure and it means health, happiness and a long life. 
The majority of our great artists, musicians and authors 
have received some of their best inspirations while com¬ 
muning with nature, and contribute much of their 
health to this valuable exercise. 

It is a common thing to hear the doctor say, “Keep 
out of doors as much as possible, take plenty of exercise 
in the open air, etc.” He tells you this because he 
knows that the cure lies in the forces of nature and 
not in the drugs and medicine that he has been giving 
you. 

If you are seeking a form of exercise or recreation 
that will prove pleasant, simple and healthful, take a 
short hike one day each week. Get out of the city— 
away from the noise, confusion and bustle. If you do 


4 


42 


How To Get Well and Keep Well 


not feel like walking, then repose for several hours in 
the open air and sunshine amidst the tranquility of 
nature. If you do this, strength and vitality, formerly 
low and broken, will arise with astonishing assurance, 
vital energy and strength return; increased nerve-elas¬ 
ticity and an undreamed of sensation of powerful health 
will all make themselves felt. With this new creative 
power there will come a feeling of physical rejuvenation 
and unlimited efficiency. 

Civilization has done much to handicap the great 
works of nature. We are getting too highly civilized. 
The trend of modern times is toward indoor occupations 
and indoor pleasures. 

When man is shut away from the sunshine and the 
great out-of-doors he begins to suffer. The natural 
stimuli by which the wheels of health are kept running 
are missing. The nerve cells become weak, the blood 
becomes low and deprived of its richness, and the whole 
system in general becomes debilitated. It is confine¬ 
ment in close rooms that conduces to colds and pneu¬ 
monia and renders the body subject to the various dis¬ 
eases that prevail in that season of the year. 

You will find new life and joy in the free out-of- 
doors and it means better health, longer life and more 
happiness. You will feel a new force of pulsating life 
and a strength of freedom and independence. 

You will feel in your heart the spirit of summer¬ 
time. Give yourself away to the magic of it. Bathe 
in the glorious sunshine of nature. It will rejuvenate 
you. 

No one can enjoy the best of health without a suffi¬ 
cient amount of rest and recreation. In this day and 
age of vast commercialism, people devote their time and 
energy in the accumulation of wealth and not sufficient 
time in the conservation of their health. The result 


Life and Health 43 

is a gradual reduction of nervous energy and undermin¬ 
ing of the health. 

No person is so busy but that he or she can find 
some time for rest and recreation. The retention of 
health and good physical condition is the first requisite 
of mental efficiency. To retain the bodily standards 
nature originally intended, demands a certain amount 
of outdoor recreation each day. 

Practically everyone realizes the value and necessity 
to the indoor worker of the yearly vacation. The sen¬ 
sible employer will not begrudge the employee his two- 
weeks * absence because he knows he will likewise share 
in a business way the employee’s accumulation of better 
health and nervous energy acquired during the vaca¬ 
tion period. A great many concerns now recognize 
the value of the yearly vacation and a large number 
of them make a practice of closing their factories for 
two weeks each year in order that all the employees 
may have an opportunity for a vacation. 

If you want to lay up for yourself a great store of 
physical reserve and good health, make a vow that you 
will spend as much time as possible in the open air. 
Give in to the call of the open and permit yourself to 
be lured into the parks, the woodlands and the fields. 
Frolic in the sunshine, cultivate the desire to be young 
and happy. No matter how many years have passed 
over your head, you can retain your youthfulness and 
lengthen your days of usefulness by getting close to 
nature, and it will mark the beginning of the best years 
of your life. 


44 How To Get Well and Keep Well 


SUN BATHS 

There is nothing more beautiful and gladdening than 
the glorious sunlight. For thousands of years man has 
enjoyed the beneficial effects of this wonderful light, 
and through all this vast period of time, the effects of 
sunlight have been essential to the sustaining of life and 
the cure of disease. 

Sunlight is as essential for the welfare of the human 
being as it is for a living plant. A flower planted in 
the shade will never equal the splendid development of 
a flower that is planted in a locality where it receives 
the sunlight part or all of the day. And so it is with 
the human body. The person who lives in the light of 
the sun will develop a strong healthy mind and body, 
whereas the one who follows a vocation that deprives 
him of the sunlight will soon begin to show the signs 
of disease and premature age. 

The sun has a temperature of approximately 8,000 
centigrades or 14,400 degrees Fahrenheit and is the most 
powerful force in Nature, without which there would 
be no healthy or natural development. The earth re¬ 
ceives energy from the sun and a stream of energy is 
continuously flowing from this luminous source. 

When viewed through the prism the sunlight con¬ 
sists of a series of brilliant colors similar to the rainbow. 
These colors are red, orange, yellow, green, blue, indigo, 
violet and ultra-violet. The red and orange are the 
heat rays; the green and yellow, the light rays; and 
the blue, violet and ultra-violet, the chemical rays. 

The longest rays that are visible are the red rays, 
but beyond them are the longer, invisible, infra red or 
heat wave® which comprise all radiant heat. Beyond 


Life and Health 


45 


the infra rays are the still longer rays, known as the 
Hertzian waves, named after their discoverer, Doctor 
Hertz, who discovered them in 1877. These rays are 
also invisible and on them depend the great scientific 
development of the age, the wireless telegraph. The 
shortest visible rays are the blue and violet, while 
beyond them are the shorter invisible ultra-violet rays 
or chemical rays. Beyond them again are to be found 
the still shorter Roentgen rays and the radium gamma 
rays. 

The ultra-violet rays, sometimes called chemical or 
actinic rays, are present in large quantities in the sun¬ 
light and it is upon these rays that the principal thera¬ 
peutic value is placed. 

It has now been proven that sunlight exercises a 
powerful action on the nourishment of living creatures 
and that when these rays penetrate into the depth of 
the organism, they bring about an increase of metabol¬ 
ism in all the tissues. Such an action is simultaneously 
bactericidal, oxidizing, pain alleviating, granulating and 
tissue modifying. 

Sunlight is essential for the rapid recovery of chronic 
and lingering diseases and there is practically no disease 
in which the judicious use of the sun bath cannot be 
employed with beneficial results. Hundreds of cases 
have come under the observation of the author where 
the sun bath was a part of the cure and improvement in 
general health has been evident in all cases, sometimes 
surprising. Locally, as well, splendid results have been 
obtained. 

Patients convalescing from acute diseases or suffer¬ 
ing from chronic ailments should receive the influence 
of the sun’s rays in the open air when possible. A sun 
bath taken through glass loses, to a large extent, its 
value as the ultra-violet rays, which are of the greatest 


46 


How To Get Well and Keep Well 


importance in light therapeutics, cannot penetrate 
through glass. 

The rays of the sun stimulate all the functions of 
the body into activity. Digestion and nutrition are 
improved, circulation of the blood and lymph is has¬ 
tened, skin elimination is increased and morbid tissue 
broken down. The hemoglobin and red blood cells are 
materially increased under the influence of the sun. 

Of particular importance is the action of the sun 
upon the activity of the skin. Through its millions of 
pores it removes a large part of the impurities, which 
incessantly accumulate in the system and often causes 
a condition of the blood which is commonly called auto¬ 
intoxication or self-poisoning. 

Many patients can credit their recovery to the influ¬ 
ence of a sun bath and diseases which have baffled the 
skill of physicians have been known to yield when this 
form of treatment was employed. To those seeking a 
cure from disease or striving for better health, a sun 
bath, whenever possible, should form part of their daily 
treatment. 

In the treatment of diseases by sunlight the entire 
body in its nude condition should be exposed to the 
direct rays of the sun. Owing to their circumstances a 
great many persons, however, will not be able to take 
a sun bath in this manner. In this event the clothing 
can be removed above the waist and this part of the 
body exposed to the direct rays of the sun. As the 
vital organs are situated in this portion of the body, 
a sun bath taken in this way will bring about results 
that will prove gratifying. People who reside in flats 
and city homes can stand or sit before an open window 
in this condition and secure the beneficial effects of the 
sun’s rays while the more fortunate ones living in the 
country may be able to take a sun bath with the entire 


Life and Health 


47 


body exposed to the direct rays of the sun. Those who 
live near the water should go in swimming frequently 
as the air and sun bath will combine to good advantage 
with the value of the water and exercise. Even though 
you cannot swim, you should don a bathing suit and 
lie on the shore or in the sand, thus receiving the bene¬ 
fits of the sun and air on the skin. 

Invalids and those who are confined to their rooms 
should move their beds or chairs near the windows and 
thus secure the rays of the sun. It is needless to add 
that persons who are obliged to remain indoors should 
select light, airy rooms facing the south or the east so 
as to get the sunlight as much as possible. 

The first sun bath should not consume more than ten 
minutes and this can be increased gradually each day 
until you are able to remain in the sun from one to two 
hours. If the sun has a tendency to cause headache, 
a towel wrung out of cold water may be placed around 
and over the head while taking the bath. This will also 
preclude any possibility of a sun-stroke. On the other 
hand, if you feel weak the following day, have a slight 
fever or blistering of the skin, it is an indication that 
Jrou are overdoing the matter. 

If caution and common sense are practiced, the weak¬ 
est person can take these sun baths with excellent results. 


48 How To Get Well and Keep Well 


EXERCISE 

Physical activity is the law of life. Moreover, it is 
the secret of a long life. It is absolutely essential to 
give strength to the muscles and tissues of the various 
organs of the body that they may properly perform their 
functions. 

Proper exercise is necessary to strengthen the mus¬ 
cular system both internally and externally. It increases 
the absorption of oxygen in the body, produces vigorous 
circulation, hastens elimination and regenerates the nerv¬ 
ous system and vital organism. Constipation, indiges¬ 
tion, nervous affections, consumption, asthma, heart 
troubles and many other disorders can be remedied by 
taking proper forms of exercise. 

The signs of physical weakness are the drooping fig¬ 
ure, the round shoulders, the flat chest and the lack of 
muscular tone throughout the entire body. The relaxed 
abdominal muscles bring about constipation and diges¬ 
tive disorders. The weak muscles of the heart cause 
palpitation and shortness of breath upon exertion. The 
general muscular weakness produces poor circulation, 
faulty elimination and general debility of the entire 
body. The ultimate results of this weakness can bring 
nothing but sickness and unhappiness. 

No one can be in the best of health unless he takes a 
certain amount of outdoor exercise. In many forms of 
chronic disease it greatly contributes to an early recov¬ 
ery. Not only is exercise necessary to get well but it 
is also necessary to keep well. 

Walking is probably the best all around exercise. 
It is a simple form of exercise and can be graduated to 
suit the most delicate invalid. The heart and lungs are 
developed, skin stimulated to a high degree and the sys- 


Life and Health 


49 


tem in general toned up. This is especially true if one 
puts “pep” in the walking. Valuable as walking is, 
however, it is not enough by itself. If one takes some 
bending and twisting exercises before or after the walk, 
he will have a form of exercise that will bring big reward 
along the health line. 

The most beneficial exercises are those that stimulate 
the heart and lungs such as walking, running, hill 
climbing, rope skipping and swimming. All of these 
exercises should be carefully graded according to age, 
sex and physical condition. 

Tennis, baseball, volley-ball, football, basket ball, 
skating, wrestling, boxing, bicycle riding, horseback 
riding, swimming, snowshoeing, rowing, fencing and 
golf are sports furnishing excellent forms of exercise. 
Each person, however, must determine from his own 
physical condition in which form of exercise he is physi¬ 
cally able to indulge. 

Physical exercise should never be too violent nor 
prolonged to the state of exhaustion. Moderation should 
be practiced at all times. Athletic sports, if indulged 
in to an extreme degree, produce undue excitability of 
the heart and cause it to become enlarged in some in¬ 
stances. Protracted physical exercise nor long walks 
should not be undertaken immediately after meals. 

All of the organs and tissues of the body are kept 
in a healthy condition through safe and sane exercise. 
Safeguard your health by practicing some form of vigor¬ 
ous exercise each day. If you have some special ailment 
or weakness, practice some particular form of exercise 
that will overcome this condition and strengthen this 
part of the body. 

Each exercise in the following list is designed to 
overcome weakness and strengthen some particular part 
of the body. In order to secure the greatest amount 



50 


How To Get Well and Keep Well 


of good, these exercises should be practiced daily. Morn¬ 
ing or evening is usually the best time, when the body 
is unencumbered with clothing. When exercising, the 
windows should be wide open. Select several of the 
exercises applicable to your requirements, start in gently 
and gradually increase daily the number of times of 
each exercise until you are able to go through the set 
selected without becoming unduly fatigued. After fin¬ 
ishing the exercises take several long, deep breaths. One 
who is fairly strong can follow the exercises with a cool 
or cold bath, using the sponge bath if necessary. 

Persons who are weak or unaccustomed to exercise 
will find some of the exercises difficult and strenuous. 
In this case a set of the simpler exercises should be 
selected and as the body becomes stronger and more 
supple, the more difficult ones can be practiced. 

If the exercises make your hands tremble, make you 
feel faint, cause painful breathing, or make you feel 
tired for more than two hours afterward, it is a sign 
that you are overdoing the matter or practicing too 
difficult exercises for your strength. In this event you 
should select a smaller number of the easier ones and 
lessen the number of times that you do each one. If a 
certain exercise causes pain or distress after you have 
finished it, discontinue it for a time. 

The difficult exercises cannot, of course, be done as 
many times as the simpler ones. As a rule the simple 
exercises should be executed from 10 to 20 times and 
the difficult ones from 5 to 10 times, depending upon 
your strength. 

Exercise No. 1. Clasp the hands above the head 
and bend the body sideways to the right as far as pos¬ 
sible, then to the left as far as possible. The feet should 
be slightly apart, the knees rigid and the shoulders 
straight. This exercise may also be taken with the hands 


Life and Health 


51 


on the hips or the arms extended at right angles to 
the body. (This exercise develops the shoulders, neck 
and legs; strengthens the muscles of the side at the 
waist line; stimulates the functions of the liver and 
bowels, removes fat from the sides and back; and gives 
suppleness to the body.) 

Exercise No. 2. Raise the arms above the head, 
bend forward at the waist and touch the floor with the 
fingers without bending the knees. The feet should be 
close together. (This exercise stretches the muscles of 
the back, legs and arms; strengthens the muscles of the 
abdomen; stimulates bowel activity; removes fat from 
the abdomen; and gives flexibility to the body.) 

Exercise No. 3. Place the hands on the hips and 
bend the body forward, then backward, as far as possible. 
The knees should be kept rigid and the feet close together. 
(The benefits of this exercise are similar to those of 
No. 2. In addition it exercises the muscles of the neck 
and has a more marked benefit on the muscles of the back 
and abdomen. It also keeps the spine flexible.) 

Exercise No. 4. Place the feet close together and 
extend the arms at right angles to the body, then turn 
or rotate that part of the body above the hips, to the 
right and then to the left. Do not move the hips. 
(This exercise develops the muscles of the sides, front 
and back of the body at the waist line; stimulates the 
functions of the digestive and intestinal tract; and 
removes fat from the waist line.) 

Exercise No. 5. Place the feet slightly apart, with 
the hands on the hips, then bend forward and circum¬ 
duct or rotate that part of the body above the hips, to 
the right, back, left and forward several times. Do not 
move the hips. Also rotate the body in the opposite 
direction. (This exercise stimulates the liver, stomach 
and intestines.) 


52 


How To Get Well and Keep Well 


Exercise No. 6. Place the hands on the hips with 
feet slightly apart. Then squat until the buttocks touch 
the heels or as low as possible, resting the weight of 
the body on the toes. Raise on the toes to standing 
position. This exercise can also be taken by raising the 
arms at right angles to the body when squatting, bring¬ 
ing them to the sides when rising. (This exercise de¬ 
velops the toes and muscles of the legs.) 

Exercise No. 7. Flex or bend head forward as far 
as possible, then back as far as possible. (This exer¬ 
cise develops the muscles at the front and back of the 
neck.) 

Exercise No. 8. Flex or bend the head to the right 
as far as possible, then to the left as far as possible. 
(This exercise develops the sides of the neck.) 

Exercise No. 9. Rotate the head to the right as far 
as possible, then to the left as far as possible. (This 
exercise develops all of the muscles of the neck.) 

Exercises 7, 8 and 9 can be made more effective by 
resisting the movements with the hands. 

Exercise No. 10. Stand erect with feet together 
and arms at the sides of the body. Now, jump straight 
up at the same time raising the arms above head, strik¬ 
ing palms together and spreading feet apart. Then 
jump again, bring the feet together and the arms back 
to the sides of the body. Repeat these movements in 
rapid succession several times. (This exercise stimu¬ 
lates the heart and lungs and circulation.) 

Exercise No. 11. Stand erect and raise and lower 
the body on the toes. Also raise the toes as high as 
possible, supporting the body on the heels. (These exer¬ 
cises develop the muscles of the calves of the legs.) 

Exercise No. 12. Stand on the knees and bend the 
body backwards until the palm of the right hand touches 
the floor. Bring the body up on the knees and lower 


Life and Health 


53 


it again until the palm of the left hand touches the 
floor. The chest should be thrust out and the body held 
firmly. (This exercise strengthens the back muscles and 
stretches the muscles of the abdomen.) 

Exercise No. 13. Lie on the back with arms ex¬ 
tended above the head. Now, rise to a sitting position 
without bending the knees, and touch the toes, then 
slowly lower the body. If necessary the toes may be 
placed under a dresser to keep the legs from rising. 
(This exercise stretches the legs and arms and develops 
the abdominal muscles as well as removes flesh from the 
abdomen.) 

Exercise No. 14. Lie on the back with arms ex¬ 
tended above the head. Raise both legs slowly up to 
a vertical position without lifting head and touch the 
toes with the hands. The knees should be kept rigid. 
Lower the legs slowly. (This exercise strengthens the 
muscles of the abdomen.) 

Exercise No. 15. Lie on the back with arms at the 
sides of the body, then arch the body, raising the hips 
as high as possible, resting the body on the shoulders 
and heels. Lower the body slowly. (This exercise 
strengthens the muscles of the back and legs.) 

Exercise No. 16. Lie on the back with legs ex¬ 
tended. Now, draw up the knees and flex both thighs 
on the abdomen, at the same time clasping the knees 
with both hands and giving the thighs a smart jerk 
against the body. Return the legs to extended position. 
(This exercise strengthens the abdominal, loin, groin 
and pelvic muscles.) 

Exercise No. 17. Lie on the back with hands at 
the sides of the body, then raise the legs bringing them 
up and back over the head until the toes touch the 
floor or as near to it as possible. To do this the hips 
will have to be elevated until the body rests on the neck 


54 


How To Get Well and Keep Well 


and shoulders. Return to first position slowly. (This 
exercise strengthens the shoulders, back and abdominal 
muscles.) 

Exercise No. 18. Lie on the back and gradually 
raise the legs and hips in the air as high as possible, 
placing both elbows on the floor, with the hands on 
the hips to help hold the body up in position. The body 
should rest on the head, neck, shoulders and elbows, and 
the knees should be kept stiff. Hold this position for 
a few moments so as to give the blood an opportunity 
to circulate through the body. Do not do this exercise 
more than once or twice a day. (This exercise improves 
circulation and is also valuable for the liver and intes¬ 
tinal tract.) 

Exercise No. 19. Lie on the floor, face down, sup¬ 
porting the body on the hands and toes. Keep the body 
perfectly rigid and raise and lower it slowly, allowing 
the chest to touch the floor each time it is lowered. 
(This exercise develops the shoulders, legs and arms 
and a vigorous posture.) 

Exercise No. 20. Lie on the floor, face down, with 
hands on the hips. Raise the upper part of the body 
as high as possible without lifting feet. Hold two or 
three seconds, then lower body. (This exercise strength¬ 
ens the back.) 

Exercise No. 21. Lie on the floor, face down, and 
clasp hands over the hips. Now, raise the head, chest, 
feet and legs as high as possible, pulling on the arms 
as much as possible. (This exercise strengthens the 
back, legs and abdomen and helps to expel gas from the 
bowels.) 

Exercises for strengthening the lungs and expand¬ 
ing the chest will be found in another chapter under 
the heading of breathing. 


Life and Health 


55 


SLEEP 

All living beings require periods of repose alternat¬ 
ing with periods of activity. 

Sound, restful and sufficient sleep is absolutely essen¬ 
tial for a strong, healthy body. As sleep is caused by 
the fatigue of the nervous system, it is obvious that the 
health of the nervous system cannot be maintained with¬ 
out sufficient regular sleep. 

Sleep is more important than food and drink. It is 
only during sleep that the nerve cells can accumulate 
energy. The result of insufficient sleep will be a gradual 
reduction of nervous energy until the nervous system 
finally becomes exhausted and the health undermined. 

We have no reliable record as to the length of time 
a man can go without sleep at all. An experiment was 
made, however, a few years ago in which some members 
of a university staff were kept awake for ninety hours. 
When they were allowed to go to sleep, they made a com¬ 
plete recovery after about a quarter of the sleep they 
had lost. It is quite likely these ninety hours were 
approaching the limit of endurance of absolute sleep¬ 
lessness. 

The amount of sleep required by people varies ac¬ 
cording to age, sex and habits. As a rule women require 
more sleep than men. A period of from seven to eight 
hours’ sleep is about right for the normal adult. Young 
men and women under twenty-one years should get nine 
to ten hours’ sleep. 

We are recreated when we sleep. Rest restores again 
the energy which has been consumed in work or physi¬ 
cal activity. Every hour of rest before midnight saves 
vitality. Lack of sufficient sleep is a source of great 


56 


How To Get Well and Keep Well 


danger to our prospects of a continued youthfulness and 
a long useful life. 

People who do hard manual labor or those who are 
out in the open air most of the day, usually find no 
trouble in securing “a good night’s rest.” It is the 
person who works at high tension indoors that is troubled 
with the sleep question. 

Moderate intellectual work is favorable to sleep but 
long-continued or excessive intellectual action, or any 
powerful emotion may bring about wakefulness. 

The sleeping room should not be smaller than seven 
feet square and nine or ten feet high and the air in 
such a room must be changed sufficiently often to insure 
the passage through the room of about 3,000 cubic feet 
of air each hour. This means the sleeping room windows 
must be kept wide open during the sleeping hours. This 
is especially so during the summertime. During the 
cold weather, however, the air changes more rapidly, 
hence you can secure a change of air in the wintertime 
from a smaller opening. 

Always sleep on a hard mattress and do not use 
more covering than necessary to insure bodily warmth. 
Then, too, if you wish to sleep soundly, do not go to 
bed immediately following a heavy meal. 

Those who are striving for recovery from chronic or 
lingering diseases and those who are seeking a better 
condition of health will make a much more rapid gain 
in this direction if they can arrange to sleep outdoors, 
especially during the summer months. Unfortunately 
the majority of homes do not have sleeping porches, but 
a large per cent of them have a veranda or porch of 
some kind that can be used for this purpose with the 
aid of a cot. 

The darkness and stillness of the night are most 
favorable for sleep. While probably this is largely the 


Life and Health 


57 


result of habit, yet it holds true. Persons who work 
nights and sleep days do not secure the same sound, 
peaceful rest that they would if they slept during the 
night. 

Undoubtedly the posture of the body in bed influ¬ 
ences sleep. A slight elevation of the head favors sleep, 
since it lessens the pressure of blood in the brain. Sleep¬ 
ing on the right side is acknowledged as the best and 
most restful position. Another good position is to sleep 
on the stomach. 

Brain workers who experience trouble in falling 
asleep may overcome this difficulty by taking some form 
of exercise that will drain the blood away from the brain. 
A short walk in the open air before retiring is beneficial. 
Hot tub baths or hot foot baths will generally induce 
sleep. A glass of hot milk is helpful as it brings the 
blood from the head to the stomach. Deep breathing is 
also excellent. 

In many cases coldness of the extremities will cause 
wakefulness. The excessive use of coffee and tea is 
also a contributing factor to sleeplessness. In such cases 
the remedy is obvious. 

In conclusion it may be said that the general cor¬ 
rectives of sleeplessness are active work in the open air, 
a moderate amount of bodily exercise, freedom from 
worry and anxiety, the use of the warm bath before 
going to bed if necessary, and a favorable posture in 
bed. 


5 


58 How To Get Well and Keep Well 


BREATHING 

The health of the body depends upon an abundance 
of pure fresh air. The blood must have oxygen for 
the body to use. It is through the lungs that the blood 
is purified. Every red blood corpuscle takes up oxygen 
from the lungs and carries it to all the tissues of the 
body to be used for burning up dead and worn-out 
cells and to unite chemically with the food in building 
up new healthy cells—a process known as oxidation. On 
its return to the lungs each corpuscle collects waste ma¬ 
terial and gives it out in the form of carbon dioxide gas. 
The average adult breathes about 25,000 times in 24 
hours and at every normal inspiration he takes in about 
thirty cubic inches of air. At every breath about five 
per cent of the oxygen inhaled is consumed by the body 
and is replaced by nearly five per cent of carbon dioxide 
gas. As oxygen is the base of all energy, it is essential 
that we give the twenty-five billion corpuscles a chance 
to supply the body with as much of this vital element 
as possible. We can do this by taking several long, 
deep breaths frequently during the day. 

If you wish to keep every cell in the body vitalized, 
you should practice deep, voluntary breathing as a daily 
form of gymnastics. Not only will it expand and 
strengthen thousands of unused lung cells, but it will 
broaden the chest, quicken the heart action, accelerate 
the circulation, improve digestion and nutrition, ward 
off pulmonary diseases, invigorate the nervous system, 
hasten bowel activity, clear the complexion, improve the 
quality of the blood, and bring about a happier and 
brighter disposition. 

One of the most common faults in breathing is that 
the costal or rib muscles only are generally used. Breath- 


Life and Health 


59 

ing should be neither thoracic nor abdominal; it should 
be diaphragmatic. In breathing the lower part of the 
lungs should be filled first, gradually filling the upper 
portion until they are fully inflated. The air should 
be drawn in gently, allowing the chest to expand at 
the sides. Hold the breath for a moment, then exhale 
slowly. This can be practiced several times a day, 
either walking or lying down. Always remember to 
breathe through the nose as Nature has provided the 
nostrils with numerous fine hairs to separate fine parti¬ 
cles of dirt and dust from the air, and a spongy mem¬ 
brane to warm and moisten it, so that the delicate tissues 
of the throat and lungs are protected from chilling, 
irritation and infection. 

One of the simplest forms of deep breathing exer¬ 
cises is to inhale deeply, at the same time slowly raising 
the arms above the head, then exhale slowly, bringing 
the arms to the sides of the body. This exercise can 
be taken standing or lying on the back. It can be made 
more valuable by bending the body at the waist while 
exhaling until the fingers touch the toes. The bending 
of the body will help force a considerable amount of 
impure air out of the lungs, which otherwise would 
remain in them. 

Another excellent breathing exercise much em¬ 
ployed by singers and athletes in Italy is as follows: 
Stand by an open window and place the palms of the 
hands together behind the back. Now draw a deep 
breath, hold it, and raise the extended arms above the 
head, always pressing the arms back as far as possible. 
Then exhale slowly, keeping the arms in this position. 
Refill the lungs and slowly bring the arms to the first 
position. This exercise should be repeated five to eight 
times, twice daily. This exercise will strengthen the 
muscles which extend across the chest and abdomen. 


60 


How To Get Well and Keep Well 


Another good exercise of this nature is to clasp the 
hands behind the back over the hips. Then inhale 
slowly, at the same time pulling down on the arms, ex¬ 
tending them away slightly from the body, so as to pull 
back on the shoulders. When the lungs are fully in¬ 
flated, hold the breath a few moments, then slowly expel 
the air and relax the arms. This exercise will help 
correct round shoulders. It can be practiced before an 
open window or taken while walking. 

A good way to form a habit of deep breathing is 
to practice it faithfully and conscientiously. Practice 
it before an open window in the morning immediately 
upon rising and at intervals during the day. Those 
unaccustomed to the practice of deep breathing may 
experience dizziness or darkness before the eyes upon 
drawing a long breath, owing to the oxygen stimula¬ 
tion. These unpleasant symptoms, however, will not 
usually be felt after one has practiced deep breathing 
a few times. 

Persons suffering from weak hearts, arterio-sclerosis 
or consumption should practice deep breathing exercises 
with caution. 


Life and Health 


61 


SWIMMING 

The art of swimming was regarded by the Greeks 
as an important accomplishment. At the present day 
it occupies a high place in physical culture. It is a 
perfect form of exercise and one of the most attractive, 
delightful and beneficial of all summer sports. The 
varied movements impart strength and elasticity to the 
muscles and develop symmetry and uniform strength to 
every part of the body. 

Swimming is one of the few sports in which women 
are on a level with men. It is without doubt the surest 
and quickest way to put women into a strong and robust 
condition. The majority of all good swimmers have a 
most wonderful grace of carriage as well as a supple 
and flexible body. 

In addition to the varied amount of exercise received 
in swimming, the swimmer is exposed to a large extent 
to the outdoor air and sunshine. A great many of us 
do not realize that the skin is an important factor in 
the prevention of disease. The skin is capable of hold¬ 
ing about two-thirds of the blood supply of the body 
and when it is inactive and empty, there is congestion 
of the liver, stomach and other vital organs which lowers 
our vital force. Exposure to water, to outdoor air and 
to the sun’s rays brings the blood toward the skin and 
stimulates the bodily functions. Of course, there is 
danger of sunburn the first day or two, but if the ex¬ 
posure is overdone at first, the ill-effects soon wear off 
and the skin becomes hardened and glows with the hue 
of health. 

Swimming has a health-building feature which proves 
wonderful, attractive and effective. While other forms 
of exercise and sports prove monotonous at times, this 
element is entirely lacking in this particular sport. 


62 


How To Get Well and Keep Well 


Except for the chances of drowning, swimming is 
the safest of all sports. Even those with weak hearts 
will find this a form of exercise that puts little stress 
on the heart if they will master the various strokes so 
as to be able to swim with ease and grace. Even though 
in the horizontal position, the unskilled swimmer with 
a weak heart can put a tremendous amount of strain on 
this vital organ by the clumsy movements and unneces¬ 
sary exertions required to keep afloat. 

While there is no doubt but that one can learn to 
swim without the aid of an instructor, it is advisable to 
secure the assistance of a swimming teacher. Not only 
will you learn to swim more quickly but you will acquire 
a correct knowledge of the various strokes which is essen¬ 
tial to speed and ease of motion. All strokes should be 
thoroughly mastered before entering the water. 

In learning to swim without the aid of an instructor, 
a spot should be selected where the water is rather 
shallow, as this will give you a feeling of security. The 
water should come up to your chest and it might be 
advisable to use a pair of water-wings or some other 
floating device if you are inclined to fear the water. 
They help to inspire confidence but their use should be 
discontinued as soon as one is able to swim. 

In learning to swim all strokes should be made 
rhythmically and not jerky or in a haphazard manner. 
Inhale through the mouth and exhale through the nos¬ 
trils. Never go in the water when overheated and it 
is best not to go in swimming until about two or three 
hours after a meal. In the beginning do not swim to 
the point of exhaustion and do not remain in the water 
after you have experienced a “chilly feeling.’’ 

The crawl and the trudgeon are considered the fast¬ 
est by far of the so-called speed strokes. The crawl is 
the newest and fastest of all swimming strokes. It is 


Life and Health 


63 


purely a racing stroke. Unlike the trudgeon, the head 
is under water most of the time and for this reason 
there is but little fun in swimming it. 

In the writer’s opinion the trudgeon is the king of 
all strokes. Not only is it a fast one but there is con¬ 
siderable fun in swimming it. It is a stroke that gives 
the highest speed with least exertion. For racing and 
pleasure, for speed and distance, it is an ideal stroke. 

One of the oldest swimming strokes is the breast 
stroke. It has entirely gone out of fashion and nowa¬ 
days there are many experts who do not know how to 
swim it. It is most valuable, however, for straighten¬ 
ing up round shoulders or to expand a flat chest. 

The side-stroke and back-stroke are also good strokes 
to master. If you wish to become an expert swimmer 
it is essential that you acquire these strokes. You will 
find them of advantage in many instances. 

Every swimmer should learn how to dive and float. 
Although diving is not absolutely essential, it affords 
much fun for the young, while the ability to float will 
enable a tired and winded swimmer to wait in comfort 
to recover himself. 

Every child should be taught how to swim. Ordi¬ 
narily the average child can master the simpler strokes 
at seven or eight years of age and many an anxious 
mother would be spared of her nervous apprehension if 
she felt that her child could swim. 

There are thousands of nervous women in the United 
States today who could build up better health and a 
stronger nervous system through the means of swim¬ 
ming. The same can be said in regard to men. 

If you wish to lay a foundation for better health, 
do not neglect the outdoor swimming during the sum¬ 
mer months. In the winter many gymnasiums and ath¬ 
letic clubs afford opportunities for indoor swimming. 


64 How To Get Well and Keep Well 


HYDROTHERAPY 

The curative virtues of water are well-known. In 
the treatment of chronic diseases it is an indispensable 
remedy and of late years scientists have fully realized 
the great value of water as a curative agent. 

The restoration of health is dependent in a large 
measure upon the proper application of the various 
water treatments. They exert an exceedingly beneficial 
influence upon the entire system by equalizing the cir¬ 
culation, increasing muscular tone and nerve force, im¬ 
proving digestion and nutrition, increasing the activity 
of the perspiratory glands, thereby eliminating the 
broken-down tissue cells and noxious matter, and assist¬ 
ing in removing all causes that continually depress the 
body functions. The character of the baths, however, 
must depend upon the nature of the ailment and the 
physical condition of the patient. 

In all forms of chronic diseases the circulation is 
weak and sluggish, and the skin is inactive and anemic. 
In such conditions alternating hot and cold water is 
absolutely essential in order to stimulate and accelerate 
the circulation. As this takes place the blood is rushed 
to the surface of the body, relieving internal congestion 
and carrying accumulation of poisons and morbid matter 
to be unloaded through the millions of pores of the skin. 
Before health can be regained the elimination of these 
poisons must be effected and nothing will accomplish 
this more rapidly and effectively than hydrotherapy. 
Through the various water treatments the functional 
activities of every organ are greatly stimulated. 

There are several kinds of baths, the names of which 
indicate their character, manner of application or the 
part of the body to which they are applied. In the 


Life and Health 


65 


majority of cases intelligence and care must be exercised 
if beneficial results are to be had. A most important 
result of intelligent bathing is improving the circulation, 
essential to healthy nutrition and the elimination of 
impurities from the system. 

Below is given a list of the various forms of water 
treatments with their methods of application. We would 
suggest that each one provide himself with bath ther¬ 
mometer in order to be sure that the water is of the 
proper temperature. 

Hot Baths (100° to 112°) 

The hot bath is a powerful stimulant to the activity 
of the pores of the skin. By its use the skin, one of 
the principal eliminative organs of the body, is enabled 
to throw off accumulations of much poisonous w r aste in 
the body, thus assisting the kidneys in their work of 
elimination. 

Hot water is an effective remedy in the relief of 
pain. It produces relaxation of the tissues and muscles 
of the body. It is a most valuable means of relieving 
soreness and stiffness of muscles which have been over¬ 
exercised or strained. In many cases of sleeplessness 
the hot bath will prove very efficacious when taken just 
before retiring. 

In kidney diseases, catarrhal affections, auto-intoxi¬ 
cation, rheumatism, neuritis, skin eruptions and other 
disorders brought about chiefly by an accumulation of 
waste material in the body, the use of the hot bath will 
prove indispensable in hastening a cure. Those suffering 
from poor circulation or obesity will find the bath bene¬ 
ficial. Nothing is more effective in breaking up a cold 
than the hot bath. 

One should never remain in a very hot bath longer 
than twenty minutes, usually eight to ten minutes is 


66 


How To Get Well and Keep Well 


ample. Ordinarily, as soon as you feel beads of per¬ 
spiration on the temples or forehead, you have remained 
in the water a sufficient length of time. Hot baths are 
inclined to be weakening and if you remain in the water 
beyond a certain length of time you will experience a 
feeling of weakness and languor with possibly a sensa¬ 
tion that you are about to faint. Should you experi¬ 
ence such a feeling the bath should be discontinued 
immediately. 

The hot bath should not be taken immediately after 
violent exercise nor for two to three hours after eating. 
Except in some particular case, it should not be taken 
oftener than two or three times a week. If your physi¬ 
cal condition permits, a cold sponge or spray should 
follow the bath; otherwise, you should go to bed imme¬ 
diately or avoid becoming chilled. Those suffering from 
very weak hearts, extremely poor circulation, very high 
or low blood pressure or extreme emaciation and weak¬ 
ness should not take the hot baths but instead, use 
the warm baths. 

Many find it better to get into the water at a tem¬ 
perature of about 95°, then adding hot water until the 
desired heat is obtained. 

Warm Baths (90° to 100°) 

The warm bath is sometimes called the neutral bath. 
It equalizes the circulation and softens the skin, by re¬ 
moving impurities. Its use is agreeable and refreshing. 
It reduces pain and promotes a feeling of comfort. It 
is a valuable agent in many chronic disorders. In rheu¬ 
matism, convulsions, spasmodic affections of the bowels, 
rupture and derangement of the urino-genital organs, it 
is most valuable. As it does not weaken or debilitate 
the person, it is recommended for those who suffer from 
high blood pressure, heart weakness, poor circulation 


Life and Health 


67 


and for those whose systems are much depleted. It is 
also of especial value in sleeplessness. Those who do 
great mental activity with little physical exercise will 
find this bath refreshing and of value as a health-retain¬ 
ing measure. Perhaps no treatment can be employed 
as satisfactory and soothing in the case of burns and 
scalds, which have affected large surfaces of the body, 
as the continued immersion in the warm hath. 

The warm bath can be taken two or three times a 
week, or even daily according to one’s strength and 
physical condition. One can remain in the bath as 
long as an hour or two without any detrimental effects; 
however, fifteen to thirty minutes is usually long enough 
for a bath of this nature. 

Tepid Baths (80° to 90°) 

The tepid bath is used largely for cleansing pur¬ 
poses. In many cases it is prescribed in fevers and 
inflammatory affections for its cooling effect. Often 
it is medicated with some acid or alkali. It removes 
excessive heat and helps keep the skin in a state favor¬ 
able for excretion. 

The temperature of the water should be regulated 
according to the strength of the patient. The hath 
may be taken two or three times a day if conditions 
warrant it. Five to seven minutes will usually he found 
sufficient to remain in the water. 

Temperate Baths (72° to 80°) 

The temperate bath is a tonic bath employed in 
cases of those who have a low standard of vitality, and 
who do not react from the colder baths. The hath should 
he of short duration, not exceeding three minutes and 
should be taken preferably in the early part of the day, 
but not during active digestion. However, it may be 


68 


How To Get Well and Keep Well 


taken immediately upon rising if more convenient. After 
the bath the body should be rubbed with a coarse towel 
until reaction is established. 

The beginner, who is anxious to increase his physi¬ 
cal powers, can start in with the temperate bath and 
gradually become accustomed to the colder baths as his 
strength and vitality increases. 

Cool Baths (60° to 72°) 

The cool bath is an invigorating bath which should 
be used in place of the cold bath by the individual 
whose circulation is poor and whose recuperative powers 
are slow. Many who find it difficult to react sufficiently 
from the cold bath can take this bath with beneficial 
results. In fact, unless you possess vigorous circula¬ 
tion and a robust body and are accustomed to the cold 
bath, it would be better to employ the use of the cool 
bath until your powers of resistance have been built 
up to a sufficient degree. 

This bath should be taken only when the body is 
warm and should not be taken during the process of 
digestion. It may be taken in the morning immediately 
upon rising or it can be taken any time during the 
day, preferably after some mild form of exercise. If 
vigorous exercise has been indulged in to the extent that 
it has caused profuse perspiration, the heat of the body 
should first be lowered by the use of warm water. If 
the cool bath is taken upon rising it should be preceded 
by five or ten minutes of exercise to thoroughly warm 
the body. The bath should consume from thirty sec¬ 
onds to three minutes, depending upon the vital powers 
of the individual. 

In order that reaction may take place immediately 
the body should be rubbed vigorously with a coarse 
towel. 


Life and Health 


69 


Cold Baths (40° to 60°) 

The cold bath is employed for its tonic effect. It is 
a powerful invigorator of the body providing reaction 
is prompt and complete. It should therefore be taken 
only by robust persons. Cold baths give a violent shock 
to the nervous system and unless one possesses a high 
degree of health and vitality, he should be cautious in 
its employment. If you are at all doubtful about your 
recuperative powers, it would be advisable to take the 
cool bath, or even the temperate bath to begin with. 

When reaction is prompt and complete there is a 
sensation of warmth and exhilaration and a red, tingling 
glow appears over the body as the blood comes rushing 
to the surface. There is a feeling of buoyancy and 
the entire body seems stimulated and invigorated. Un¬ 
less you experience such a reaction, you may feel quite 
sure the cold bath is of doubtful benefit to you and 
under the circumstances it would be best to employ 
a bath of higher temperature. 

The cold bath should be taken only after the body 
has been thoroughly warmed by some sharp exercise. 
If it is to be taken in the morning upon rising, it should 
be preceded by ten or fifteen minutes of active exercise 
or a dry friction rub to stimulate the circulation. Should 
it be desired to take the bath after much vigorous 
exercise which has caused profuse perspiration, it is 
advisable to first cool the body somewhat by the use 
of warm or tepid water. 

The cold bath may be taken just before going to 
bed if it does not have a tendency to cause sleeplessness. 
The time of taking the cold bath, however, must depend 
upon the convenience of the individual and each person 
must determine for himself what part of the day the 
bath seems to prove most beneficial. A great many peo¬ 
ple prefer to take the cold bath during the early part 


70 


How To Get Well and Keep Well 


of the day. The above also applies to the cool and tem¬ 
perate baths. 

The duration of the cold bath must necessarily be 
short. From thirty seconds to two minutes will usually 
be found long enough. Upon emerging from the bath, 
the body should be rubbed vigorously with a coarse 
towel until a red, tingling glow appears over it. The 
cold bath should not be taken oftener than once a day, 
and not for two and one-half to three hours after meals. 

Cleansing Baths (90° to 100°) 

A cleansing bath is one in which soap is used and 
should not be taken oftener than once or twice a week. 
A bath of ten to fifteen minutes will accomplish this 
purpose. 

In health the skin is constantly throwing off impuri¬ 
ties in the form of perspiration which is absorbed by 
the clothing, leaving a residue which gives a disagree¬ 
able odor to the skin if allowed to remain for several 
days. The skin also secretes an oily substance for its 
own health and this, too, undergoes decomposition in 
a few days’ time. For these reasons a cleansing bath 
with soap is necessary to keep the body sweet and clean. 

One must bear in mind that the oily secretions serve 
a most useful purpose and their too frequent removal 
will result in a disordered condition of the skin. Ordi¬ 
narily when soap is not used, the oily secretions are 
not removed. 

All soaps made of animal fats should be avoided. 
If you wish the skin to be kept in a soft, healthy condi¬ 
tion, castile soap or some pure vegetable soap should 
be used. 

If you are going out in the cold immediately after 
the bath, the body should be rinsed or sponged off with 
cold water. 


71 


Life and Health 

Sponge Baths 

The convenience and simplicity of the sponge bath 
renders it of indispensable value. It requires only a 
small amount of water and a receptacle to hold it. 
Those who are not fortunate enough to have facilities 
for tub and shower baths, will find the sponge bath a 
very satisfactory substitute. 

The sponge bath is employed very extensively in both 
acute and chronic diseases. It can be used at a tem¬ 
perature according to the requirements of the case and 
it is always convenient in its application. It equalizes 
the circulation, relaxes the capillaries, reduces fever and 
produces a feeling of comfort. The use of the sponge 
bath makes it possible to bathe a portion of the body at 
a time and the bath may be general or local as the case 
necessitates. 

As a tonic, to be taken cool or cold, the sponge bath 
is admirably suited to persons with weak hearts, reduced 
vitality or poor circulation. In such cases a quick appli¬ 
cation of cool or cold water can be had without the 
necessity of immersing the entire body. If desired, one 
may sponge off the body with warm or tepid water 
first, following it immediately with cold water accord¬ 
ing to the temperature desired. 

Shower Baths 

The shower bath is one in which numerous small 
streams of water from a perforated disc are allowed 
to fall upon a person from a height of several inches 
above the head. This produces a nervous shock to the 
system by suddenly coming in contact with the skin. 

Those suffering from weak and feeble constitutions, 
high blood pressure and weak hearts should refrain from 
the cold shower baths. However, by reducing the force 
of the shower and using tepid or temperate water, the 


72 


How To Get Well and Keep Well 


most delicate person can endure it with beneficial results. 
In such cases it is best to start with the warm shower 
and gradually reduce the temperature to the degree 
desired. 

The cold shower greatly excites the heart and nerv¬ 
ous system and raises the blood pressure. It is, there¬ 
fore, to be recommended only to those who enjoy 
vigorous health. One should not remain under the cold 
shower much longer than two or three minutes. The 
usual means of inducing a good reaction should be 
resorted to. 

Any one who has access to a bath tub can enjoy 
the benefits of a shower bath by purchasing a rubber 
spray attachment for the tub, of which there are sev¬ 
eral on the market. 

Douche Baths 

The douche bath is considered one of the most power¬ 
ful agents in the science of hydrotherapy. It surpasses 
the shower bath in this respect. For this reason the 
same precautions that govern the application of the 
shower bath should be observed. 

The douche consists of a stream of water thrown 
or dashed with considerable force upon a person, from 
a height or distance. The size, force and temperature 
of the water may be modified to meet the exigencies 
of the case. 

The douche is applicable locally as a remedy for 
sprains, swellings, stiff joints, etc. It is also used inter¬ 
nally in disorders of the nose, ear, eye, throat, stomach, 
colon, rectum, bladder, vagina and urethra. 

In the majority of sanitariums and institutions of 
health, the ordinary continuous douche or percussion 
douche is one of the principal treatments as a means of 
invigorating the entire system. For the information of 
the reader, the percussion douche is one in which, by 


Life and Health 


73 


the operation of a special device, the hose throws out 
jets of water at rapid intervals. 

In taking the above douche the patient slowly rotates 
his body or exposes the front, back and sides alternately 
to the attendant who applies the jet of water from a 
nozzle attached to a rubber hose. The pressure of the 
water varies from 45 to 60 pounds. The operator usually 
first applies the hot or warm water until the body is 
thoroughly heated, then gradually lowers the tempera¬ 
ture of the water until the desired coldness is obtained. 
The reaction in such cases is highly beneficial. After 
the bath the body should be rubbed vigorously with a 
towel. 

The douche bath, particularly the cold one, should 
be of short duration—from one to two minutes. 

Sweat Baths 

There are many forms of the sweat bath, known as 
the Turkish bath, the Russian bath, the cabinet bath, 
the vapor bath, the hot air bath, the steam bath, etc. 
Each differs somewhat in its method of application but 
the underlying principle of all of them is to produce 
profuse perspiration which removes large quantities of 
effete matter from the system, to relieve internal con¬ 
gestion, to secure perfect equalization of the circula¬ 
tion, to stimulate glandular and cellular activity, to 
invigorate the nervous system, to increase the powers 
of digestion and nutrition—in other words, to improve 
the functional activity of every organ and structure. 

Sweat baths prove beneficial in such disorders as 
rheumatism, catarrh, neuritis, auto-intoxication, nerv¬ 
ousness, chronic inflammation, kidney diseases and skin 
affections. The bath should be used with caution in 
such diseases as heart weakness, high blood pressure, 
lowered vitality, etc. 


74 


How To Get Well and Keep Well 


The sweat bath should not be taken oftener than once 
or twice a week. It should be followed by a spray or 
application of cool or cold water. If taken just before 
going to bed the cold water may be omitted. 

The bath should not be taken until about two hours 
after meals. As soon as the body commences to per¬ 
spire freely, you have remained in it long enough. 
Should you experience a feeling of depression, the bath 
should be discontinued immediately. If a glass or two 
of hot water or hot lemonade is drunk just before the 
bath, it will hasten perspiration. 

The Russian bath is the application of hot vapor at 
a temperature ranging from 110 to 200 degree while the 
Turkish bath is a dry hot air bath varying from 120 to 
190 degrees. Such baths require special equipment and 
of course are out of the question for home purposes. 

There are a number of concerns now manufacturing 
small movable cabinets for home use, which can be pur¬ 
chased at a reasonable price and which enable one to 
enjoy the benefits of a sweat bath in the home. A basin 
of water is placed over a small alcohol, gas or kerosene 
stove under the chair on which the person sits. The 
boiling water produces a hot vapor which soon causes 
perspiration. As a means of breaking up a cold, the 
sweat bath cannot be excelled. 

Sweat baths should be taken preferably before retir¬ 
ing. Following the bath the body should be sponged 
off with warm water, after which the person should go 
to bed at once, so as to avoid becoming chilled. If the 
bath is taken at any other time of the day, it is a good 
plan to sponge the body off with cool or cold water to 
avoid the possibility of it becoming chilled. 

Sitz Baths 

The sitz bath is one in which the hips and pelvic 
region are immerged while the body is in a sitting posi- 


Life and Health 


75 


tion. These baths may be taken hot or cold or alter¬ 
nately hot and cold according to the needs of the case. 

The hot sitz bath is beneficial for relieving pain and 
inflammation of the reproductive organs and other 
organs of the pelvic region. It also increases the cir¬ 
culation through these parts. The bath should be taken 
as hot as can be borne comfortably and from ten to 
fifteen minutes will generally suffice. In cases of 
hemorrhoids the hot sitz bath should be followed by 
the cold sitz or a cold application to the hemorrhoids. 

The cold sitz bath is used for its tonic and invigor¬ 
ating effect on the spine and organs of generation. The 
temperature of the water should be from 50 to 65 degrees 
and duration of bath from three to ten minutes. In 
taking the cold sitz it is advisable to place the feet in 
a small tub or pan of hot or warm water. This applies 
particularly to those of weak constitutions. This bath 
may be taken two or three times a week or daily by 
those of a robust nature. 

The alternate hot and cold sitz bath perhaps is best 
suited to those of lowered vitality. This bath requires 
two tubs, one containing hot water and the other cold 
water. The individual first sits in the hot water three 
or four minutes, then changes to the cold, remaining in 
the latter from one to two minutes. Change from one 
tub to another in this manner three or four times, 
always finishing with the cold water. 

If regular sitz bath tubs are not available for these 
baths, an ordinary small zinc or wooden wash tub can 
be used. This can be placed in the regular bath tub 
or on the floor according to conveniences. The back of 
the tub should be raised about eight inches from the 
floor by a block placed under the rear end. In taking 
the alternate hot and cold sitz bath, two tubs, of course, 
will be required. 


76 


How To Get Well and Keep Well 


Compresses 

A compress consists of a thick piece of cloth wrung 
out of hot or cold water and applied to some part of 
the body. A large towel or several thicknesses of cloth 
should be used in order to hold the temperature desired. 

The hot compress or fomentation is useful in reliev¬ 
ing pain, inflammation, soreness, swellings, etc. The 
cloth should be wrung out of as hot water as can be 
borne and applied directly to the seat of the trouble. 
The compress should be covered with a dry towel or 
cloth and allowed to remain as long as it holds sufficient 
heat. Ordinarily the compresses should be renewed 
every ten to twenty minutes. This should be done 
several times. 

The cold compress is used to relieve fever, delirium, 
pain, hemorrhages, etc. In cases of cardiac insufficiency 
it is very effective when applied over the heart, espe¬ 
cially in the form of an icebag. The cold compress 
applied to the neck on retiring and allowed to remain 
all night is beneficial in cases of sore throat, tonsilitis, 
etc. As continuous cold applications lower vital action, 
it is advisable, when several applications of cold com¬ 
presses are to be made frequently, to put the feet in 
hot water or to place hot water bags at the feet and 
limbs. 

As a stimulant to the nervous system, the alternate 
hot and cold compresses upon the spine are of decided 
benefit. These compresses should be alternated every 
five to eight minutes for half an hour, using the cold 
one last. To reduce congestion, improve the circula¬ 
tion and relieve pain, the alternate hot and cold com¬ 
presses can be used with excellent results. 

Dry heat, while perhaps not as effective in chronic 
diseases as moist heat, will be found at times more con¬ 
venient and prove very satisfactory in many cases. Dry 


Life and Health 


77 


heat can be applied very effectively by use of the thera¬ 
peutic electric light. Electric heating pads can also be 
used. There are several different makes manufactured 
for this purpose. The hot water bottle, hot flannel 
cloths and hot salt bags are other forms of dry heat. 

Enemas 

The enema is most valuable for relief of constipation. 
It will usually clean out the lower bowel more satis¬ 
factorily than drastic laxatives. It is also employed 
in cases of suppression of the urine, in reducing fever, 
and in cases of inflammation and pain of the organs in 
the pelvic region. The enema is given hot, warm or 
cold, according to the effect desired. In hospitals the 
nutritive enema is sometimes given when the patient 
is unable to take or retain food in the stomach. 

As a means of moving the bowels, an enema consist¬ 
ing of two to four pints of warm water from 95 to 100 
degrees should be taken. The enema is administered by 
use of an enema bag or a hot water bag equipped with 
a long flexible rubber tube on the end of which is a 
short hard rubber rectal tube. The bag should be hung 
four or five feet above the floor. After lubricating the 
rectal tube with soap or vaseline, the user kneels upon 
the floor with arms, chest and head resting on the floor 
and with one hand inserts the rectal tube into the rectum 
about four or five inches. The cock-stop or shut-off is 
then released and the water allowed to flow into the 
colon. If a gripping pain or feeling of fullness is expe¬ 
rienced, the water should be shut off for a moment then 
continued again. This gives the water a chance to work 
its way farther into the colon, thus relieving the sensa¬ 
tion of pain and fullness. After the flow of water ceases 
or one feels that he has had a sufficient amount, the 
tube should be withdrawn, and he should roll over on 


78 


How To Get Well and Keep Well 


the right side so the water can reach the head of the 
colon. After retaining the water in that position from 
three to five minutes, the contents of the bowels are 
expelled. 

In many cases an enema of warm soapy water is 
beneficial to soften the fecal matter and thoroughly clean 
out the lower intestine. Nothing but a good grade of 
pure soap should be used in preparing the soap-suds 
enema. Laundry soaps usually contain ingredients 
which are apt to irritate the mucous membrane. 

The salt solution also cleans out the colon and is 
almost invariably stimulating. From one-half to one 
teaspoonful of table salt to a quart of water is used. 

One must bear in mind that the constant use of too 
warm enemas has a tendency to relax and weaken the 
muscles of the bowel. Neither should large quantities 
of water be used as they stretch the bowel beyond its 
normal elasticity and lessen the tone of the muscular 
walls. 

If enemas are to be taken daily or frequently over 
a long period of time, they should be followed by the 
injection of a small quantity of cold water, or the cold 
or cool enema from 70 to 80 degrees may be substituted 
in the place of the hot water. Unlike the hot water, 
cold water invigorates the muscles and nerves of the 
colon. 

Persons should not rely entirely upon the use of 
enemas for the relief of constipation. On the other 
hand the diet should be regulated, and proper and 
sufficient exercise taken to remedy the trouble. 

In habitual constipation enemas at regular but not 
too frequent intervals are beneficial. 


Life and Health 


79 


MASSAGE 

Long before the Christian era, massage was em¬ 
ployed in healing the sick. When skillfully used it pro¬ 
duces the same stimulating and strengthening exercise 
for the muscles of the body’s organs that the muscles 
of the legs and arms obtain from calisthenics and gym¬ 
nastics. It requires but a few treatments of massage 
to increase the size, firmness and elasticity of the mus¬ 
cles manipulated. Its use exerts a beneficial influence 
on the nervous system, on respiration and nutrition and 
hastens elimination of poisonous matter by the skin, 
lungs, bowels, and kidneys. It is especially valuable as 
a means of quickening the circulation and other forms 
of vital activity and metabolic processes. As a means 
of overcoming constipation, it is useful. 

Massage is a form of treatment which consists of rub¬ 
bing, kneading, stroking and tapping the body. As a 
rule the rubbing or stroking should be done toward the 
heart so as to cause a more rapid movement of the 
venous blood in the veins and allow it to be replaced 
with fresh arterial blood. In this way the circulation 
will be accelerated. 

While a general massage necessarily must be admin¬ 
istered by an attendant, it can be given locally by one’s 
self with very good results. It can be used to remove 
wrinkles from the face and forehead, to fill out hollow 
cheeks, neck and other parts of the body. In such 
cases cocoa butter or a good massage cream is used in 
connection with the rubbing. In cases of stiffness, sore 
muscles, numbness, paralysis, rheumatism, sprains, etc., 
massage is very beneficial. Rubbing probably forms 
95% of the relief or cure credited to the various lini- 


80 


How To Get Well and Keep Well 


ments find ointments recommended for such conditions. 

Massage can be used to increase the peristaltic move¬ 
ment of the bowels, thus assisting in overcoming con¬ 
stipation. In such cases a circular movement is used, 
proceeding up the right side, then across the abdomen 
and down the left side. Ten to fifteen minutes of such 
massaging once or twice a day will materially encourage 
the action of the lower bowel. When massaging the 
abdomen the muscles should be thoroughly relaxed and 
this can be accomplished by lying on the back with 
the knees drawn up. Where there is much inflamma¬ 
tion and pain the massage should be used very lightly. 

Vibratory massage is a powerful means of stimulat¬ 
ing the circulation, glandular activity and the nervous 
plexuses and also acts as a stimulus to the peristaltic 
movement of the bowels. This vibration is made by 
applying the palm of the hand to the surface of the 
abdomen and making slight, gentle vibratory movements. 
This exercise should consume about five to ten minutes. 

There are several different makes of small vibrators 
on the market for home use which require the use of 
electricity for operation. These give very good satis¬ 
faction for vibratory massage. 


Life and Health 


81 


WEIGHT 

The body weight is a valuable means of determining 
the state of metabolism and it is a recognized fact that 
correct weight is an important guide to good health. 

Medical examiners lay great stress upon the body 
weight and insist that the weight of all applicants for 
the navy, army and life insurance, in order to be 
accepted, must come within the range of certain fixed 
standards. 

There is a great deal of happiness in knowing that 
one possesses a beautiful and attractive figure and this 
can come only from a well-proportioned body. 

Following are tables of the average weights of men 
and women of different heights. The normal weights 
can be 10% above or below these averages. In most 
cases this will make the necessary allowance for the 
heavier or more slender types of build. These weights 
are without clothing. 

Watch your weight carefully and try to keep it 
within the compass of these fixed standards. 

What a Man Should Weigh 


Age 

1&-29 

30-39 

40-49 

50 and over 

Height 

Wt. 

Wt. 

Wt. 

Wt. 

5' 3" 

129 

135 

140 

142 

5' 4" 

132 

138 

143 

145 

5' 5" 

136 

142 

147 

149 

5' 6" 

140 

146 

151 

154 

5' 7" 

144 

150 

156 

159 

5' 8" 

149 

155 

161 

164 

5' 9" 

154 

160 

166 

169 

5' 10" 

159 

165 

172 

174 

5' 11" 

165 

171 

179 

180 

6' 0" 

171 

177 

185 

186 

6' 1" 

177 

183 

191 

193 

6' 2" 

183 

189 

198 

200 

6' 3" 

189 

195 

205 

207 


Normal weight, 10% above or below these averages. 















82 


How To Get Well and Keep Well 


What a Woman Should Weigh 


Age 

19-29 

30-39 

40-49 

50 and over 

Height 

Wt. 

Wt. 

Wt. 

Wt. 

5' 0" 

117 

123 

130 

133 

5' 1" 

119 

125 

132 

135 

5' 2" 

122 

128 

135 

138 

5' 3" 

125 

131 

138 

141 

5' 4" 

129 

135 

142 

145 

5' 5" 

133 

139 

146 

149 

5' 6" 

137 

143 

150 

155 

5' 7" 

141 

147 

154 

160 

5' 8" 

145 

151 

158 

165 

5' 9" 

149 

155 

162 

170 

5' 10" 

154 

159 

166 

175 

5' 11" 

158 

163 

170 

180 

6' 0" 

162 

167 

174 

185 


Normal weight, 10% above or below these averages. 


















Life and Health 


83 


THE THERAPEUTIC VALUE OF HOPE AND 
CHEERFULNESS 

Hope and cheerfulness play a most important part 
in the successful treatment of chronic disease. 

Hope is one of the best tonics a sufferer from disease 
can possess. It stimulates the languishing, vital energies 
and imparts new life to the weak and exhausted forces. 
Gloom, despondency and sadness depress the vital forces 
and allow disease to make further inroads on the health 
of the individual. 

One should always be cheerful and in good spirits, 
and look on the bright side of every circumstance. Be 
confident that you are going to get well. The man or 
woman who gives up hope loses practically all of his 
or her chances for recovery, while the one who is con¬ 
fident that health will be ultimately obtained, has a 
much greater chance of recovering. 

It is not difficult to cultivate a cheerful and pleasant 
nature. Every person has the capacity of creating joy 
within himself and this should be developed. It pays 
to be cheerful, not because of our own happiness, but 
because it will add years to our lives and ward off 
sickness. The great foes of health are gloom, sadness, 
despondency, worry, grief and anxiety. 

As a remedial agency in sickness and disease, hope 
and cheerfulness rank as a most important factor. 


DISEASES 


T HE remainder of this book is devoted to the most 
common chronic disorders with which mankind is 
afflicted, and to suggestions for their successful 
treatment without the use of drugs and medicines. 

As a treatment for chronic diseases, drugs are far 
from ideal. They have no real curative powers. True, 
they can deaden pain and suppress the symptoms of 
disease, hut often their continued use causes harmful 
after-effects. The physician of experience and knowl¬ 
edge will frankly admit the impotence of the various 
drugs as a cure for chronic and lingering diseases. 

Thousands of ailing men and women, who have 
striven in vain for better health through medical means, 
have found it through the methods advocated in this 
book. Nature is a wonderful physician and her cura¬ 
tive powers can be made most efficacious to those who 
intelligently employ them. 

It is important that one should know exactly from 
what he is suffering and should thoroughly understand 
his disorder and physical condition in order to success¬ 
fully treat himself. If you are suffering from some 
disease and have not had a thorough examination re¬ 
cently, go to a competent physician and have one made. 

If necessary have an urinalysis made, or the sputum 
examined, or an X-ray examination, or an analysis of 
the stomach contents, or any other special examination. 

The instructions in this book are not intended to 
take the place of a competent physician in grave and 
serious disorders. Such cases should be under the per¬ 
sonal attention and supervision of a physician who he- 
84 


Diseases 


85 


lieves largely in the principles of Nature as a means of 
cure. 

Before commencing treatments bo sure that you have 
familiarized yourself with the various forms of treat¬ 
ment as outlined in the foregoing pages. And, do not 
expect to remedy in a few weeks’ time a chronic condi¬ 
tion of many years’ standing. 

Every sufferer must remember that in overcoming 
disease, regular habits must be established in regard to 
meals, exercise, recreation, rest and sleep. The strongest 
stimulant to health is well-regulated exercise. It assists 
the performance of every function and is of paramount 
importance to good digestion and proper assimilation— 
conditions essential to recovery. Correct breathing 
should not be overlooked as this is the root of health 
and perfect physical development. 

ACNE 

Description. Acne is an inflammation, usually 
chronic, of the sebaceous glands, characterized by 
papules, tubercles or pustules, or by a combination of 
such lesions. The parts of the body usually attacked 
are the face, shoulders and back. Acne is most common 
between the ages of fourteen and thirty. 

Symptoms. The symptoms of acne are the occur¬ 
rence of pin-head to pea-size, flat, more or less pointed 
papules, with a small center black point, the opening 
of the sebaceous duct. These papules are pale red, 
bright or dark red in color. 

Causes. Among the causes of this disorder are di¬ 
gestive disturbances, constipation, menstrual irregulari¬ 
ties, anemia, chlorosis, sedentary habits, general debility, 
lack of muscular tone and certain drugs. Lack of 
cleanliness and the presence of dust, dirt and oil on 
the face are the external causes. 


86 


How To Get Well and Keep Well 


Treatment. In the treatment of acne the cause, if 
known, must be removed. Constipation must be reme¬ 
died and rich, greasy and indigestible foods must be 
avoided. Pastries, gravies, cheese, fried foods, pork, 
etc., should not be eaten. Fruit and vegetables should 
form a large portion of the diet. Buttermilk should be 
used in place of tea, coffee and chocolate. Six to eight 
glasses of water should be drunk each day. 

If the black-heads become too numerous they may 
be squeezed out and if pus and matter has formed, it 
should be removed. The affected parts should be bathed 
daily with very warm water and castile or carbolic 
soap. In severe cases several applications of hot and 
cold water will prove beneficial. A cloth dipped in cold 
water, applied to the parts affected, and allowed to re¬ 
main during the night is valuable. Hot tub baths two 
or three times a week will give good results. 

Sun baths and deep breathing exercises should form 
a part of the treatment. Exercise in the open air should 
be taken daily. Walking should not be neglected. 

A fruit diet of several days will prove efficacious. 
The milk diet preceded by a few days’ fast will often 
accomplish wonderful results in such conditions. 

In some cases a good zinc ointment as a local treat¬ 
ment is beneficial, but the real cure rests in constitu¬ 
tional methods. The treatment for acne and skin dis¬ 
eases are practically the same. 

ANEMIA 

Description. Anemia is a lack of red blood corpus¬ 
cles and there is a deficiency of iron in the blood. The 
function of the red blood cells is to carry oxygen to 
the various parts of the body. When the red corpuscles 
are greatly reduced in number, as in anemia, the tissues 
become deprived of this life-giving element and there 


Diseases 


87 


follows a chronic decline of the whole system. When 
the blood is low and deprived of its richness and albu¬ 
minous material, it tends to develop tubercular deposits, 
derangements of the liver, low inflammation, dropsical 
effusion and other affections. 

Symptoms. The anemic person is pale, white and 
bloodless in appearance. There is a weakness of the 
vital organs and of the entire muscular system, hurried 
respiration on slight exertion, cold hands and feet, ring¬ 
ing in the ears, listlessness, rapid and feeble pulse, nerv¬ 
ousness and a murmur of the heart resembling the sound 
of a bellows. There is usually a lack of appetite. In 
some cases headache, constipation, digestive disturbances, 
vertigo and irritability of temper are present. 

Causes. Anemia is due to impure and depleted 
blood and a consequent lowering of the body in gen¬ 
eral and is usually the result of a general disturbance 
of the organs of digestion and nutrition. Among the 
exciting causes are excessive work, not sufficient variety 
in diet, too frequent child-bearing, chronic catarrh of 
the stomach and intestines, Bright’s disease, malaria, 
prolonged discharges, excessive nursing, mental shock 
and anxiety, devitalizing habits, various toxemias and 
lack of fresh air, sunshine and exercise. 

Treatment. The first essential to success in the 
treatment of this disease is to remove the exciting cause 
or causes. Exercise in the outdoor air and sunshine 
according to one’s strength is highly important. Foods 
rich in iron and other blood-making elements should be 
used. Such a list will be found in the chapter on diet. 
If constipation exists, it must be remedied. Sun baths 
and outdoor walks will be of value. Deep breathing 
should be practiced. There should be plenty of fresh 
air in the sleeping room; or better still, sleep outdoors 
if possible. 


88 


How To Get Well and Keep Well 


Very warm or hot baths may be taken once or 
twice a week. If your vitality is especially low, use 
cold water sparingly until a better condition of health 
is obtained. In the beginning confine your exercises 
principally to walks and light sports. Some of the 
simple exercises mentioned in another chapter may be 
taken and as you become stronger, the more difficult 
ones may be added. 

The exclusive milk diet is especially recommended 
in anemia. If you are very weak or your weight much 
below normal, do not fast for any length of time. In 
this case you might take the juice of three or four 
oranges a day for two or three days, then begin on the 
milk diet. The milk diet may be continued for six or 
eight weeks or as long as improvement is being obtained. 

ARTERIOSCLEROSIS 

Description. Arteriosclerosis is a gradual hardening 
and thickening of the walls of the arteries, followed by 
calcareous deposits. It is usually a disease of old age. 
When this condition exists there is a loss of elasticity 
in the blood vessels, with narrowing of the caliber of 
smaller arteries, thus interfering with the free circu¬ 
lation of the blood. These changes may also extend to 
the capillaries and veins. 

Symptoms. The symptoms vary with the arteries 
involved. However, there is more or less high blood 
pressure. Dizziness, laboring of the heart, and some¬ 
times unconsciousness in the aged are among the 
symptoms. 

Causes. Some of the causes of arteriosclerosis are 
old age, syphilis, diabetes, malaria, rheumatism, Bright’s 
disease, accumulation of waste in the body and exposures 
and excesses of various kinds. 

Treatment. If the causes are known they should be 


Diseases 


89 


promptly removed. Adopt a low protein diet and dis¬ 
card meat, tobacco, tea, coffee and condiments. Let the 
larger part of your diet consist of fresh fruit and vege¬ 
tables. Do not allow the bowels to become constipated. 
Avoid grief and worry. 

Moderate outdoor exercises are beneficial, especially 
walking. The exclusive milk diet usually proves effica¬ 
cious in such conditions. Warm or hot baths may be 
taken once or twice a week. In fact the treatment should 
be similar to that given for high blood pressure. 

ASTHMA 

Description. Asthma is one of the most distressing 
ailments with which humanity is afflicted. Thousands 
of dollars are spent every year by sufferers from this 
disorder in seeking a change of climate that will bring 
about a cure. In some cases the change will prove 
beneficial but upon returning home, the symptoms re¬ 
appear. 

Symptoms. The symptoms of asthma are spasmodic 
in character and occur at irregular periods. There is 
difficult breathing, the individual gasps for breath, the 
cough is dry or hacking, the voice is hoarse, the eyes 
are prominent, the pulse is rapid, articulation is diffi¬ 
cult, and the breathing becomes noisy and wheezy. 
There is great excitement of the nervous system. The 
attacks may last only a few minutes or they may last 
for hours. As the disease progresses there is loss of 
weight and the expectorated matter frequently becomes 
streaked with blood. 

Causes. The causes of asthma are liver poisons in 
the blood, neurosis of the respiratory apparatus, chronic 
heart diseases and long-standing cases of gastric catarrh. 

Treatment. The treatment for affections of this 


7 


90 


How To Get Well and Keep Well 


kind is one that will purify the blood and build up the 
nervous and muscular systems to a healthy standard. 

Meat, pastries, tea, coffee, chocolate, condiments, fried 
and indigestible foods must be avoided. Care must 
be taken not to over-eat. An abundance of green vege¬ 
tables and fresh fruit should be used to supply all the 
feonstituent parts of the blood and tissues. Constipa¬ 
tion must be remedied. 

If possible the afflicted should spend the greater part 
of the time out-of-doors. Sun baths will be found valu¬ 
able and such exercises as walking should be taken daily 
with deep breathing. Special exercises for developing 
the muscles of the chest should be taken. Deep breath¬ 
ing exercises are especially valuable. 

Hot and cold baths to improve the circulation and 
increase vitality should be taken. During an attack, 
however, the cold bath must be avoided. In securing 
relief from a severe paroxysm, hot packs to the chest, 
shoulders and back will prove beneficial. The drinking 
of hot water and the inhalation of steam will be found 
an excellent remedy. Hot tub baths are useful. The 
drinking of very hot coffee without sugar or cream will 
afford relief in some cases from the spasm, especially 
if taken on an empty stomach. The drinking of coffee, 
however, at other times or with the meals is not to be 
recommended. Prolonged neutral baths have a relaxing 
effect upon the nervous system and may be taken in 
the evening before retiring. 

If one is not too weak or emaciated a few days’ fast 
followed by the exclusive milk diet is a splendid method 
for purifying the blood and building up a better con¬ 
dition of strength and vitality. If for any reason you 
do not think it advisable to fast, the juice of three or 
four oranges a day may be taken for a few days, before 
beginning the milk. 


Diseases 


91 


AUTO-INTOXICATION 

Description. Auto-intoxication or self-poisoning, 
sometimes called intestinal toxemia, is an accumulation 
of poisonous waste in the system, which under normal 
conditions should have been expelled through the organs 
of elimination. When one or more of the eliminative 
organs fail to perform their functions satisfactorily, 
various poisons are deposited in the different tissues of 
the body. If not eliminated, these poisons will, in time, 
bring about such disorders as anemia, rheumatism, neu¬ 
ritis, goiter, asthma, torpid liver, nervousness, eczema, 
acne, impotency, dyspepsia, premature old age and 
many other ailments. 

Symptoms. The symptoms of auto-intoxication are 
many and varied. There is usually a lack of ambition, 
listlessness, toxic pains in different parts of the body, 
coated tongue, bad breath, wasting of the muscles, cold 
hands and feet, melancholia, inability to concentrate, 
and other symptoms of ill health depending upon the 
severity of the case. 

Causes. This condition is produced by many causes. 
The most common one, however, is constipation. A tor¬ 
pid liver or derangement of any of the eliminative 
organs may also cause auto-intoxication. Improper 
foods, sedentary occupation and lack of exercise are 
contributing factors. 

Treatment. Any form of treatment that does not 
take into consideration the factor of diet is not likely 
to be brilliantly successful. Meat, fish, fowl, oysters, 
candies, tobacco, tea, coffee, chocolate, cocoa, white bread 
and all fried and rich indigestible foods must be dis¬ 
carded wholly from the diet. Poached or soft boiled 


92 


How To Get Well and Keep Well 


eggs may be eaten sparingly. Do not drink sweet milk 
with ordinary meals but use buttermilk freely. Include 
plenty of green vegetables with the meals and do not 
overlook the value of uncooked fruit. Fats should be 
used sparingly. 

As constipation is to be guarded against, the use of 
bran and laxative foods must be resorted to. The bowels 
should move freely once a day and twice would be better. 
In general, an adoption of a low protein diet is the prin¬ 
cipal dietetic factor to be observed in the treatment of 
auto-intoxication. 

A few days of nothing but fruit would materially 
hasten the cure. Better still, a fast of several days, 
depending upon the strength and weight of the indi¬ 
vidual and followed by the exclusive sweet milk or sumik 
diet for several weeks, will bring most gratifying results. 

Sun baths and long walks with deep breathing exer¬ 
cises should form a part of the daily treatment. Steam 
baths, hot air baths or hot tub baths should be taken 
twice a week to hasten elimination through the pores 
of the skin. The use of special exercises and cold water 
will aid in establishing better circulation and building 
up and strengthening the entire body. 

One who is badly constipated should start the treat¬ 
ment by taking a hot enema—as hot as can be comfort¬ 
ably borne—every night during the first week. This 
will soften and loosen the hard fecal matter from the 
walls of the intestine and allow it to be expelled. The 
soap-suds enema may be used for this purpose if desired. 

BRIGHT’S DISEASE 

Description. Bright’s disease or nephritis is an in¬ 
flammation of the kidneys. The various forms of this 
malady are known as tubular, vascular, interstitial and 


Diseases 


93 


parenchymatous according to the structure of the kidney 
involved. Bright’s disease may he acute or chronic. 

Symptoms. Among the symptoms of chronic ne¬ 
phritis are weakness, increased amount of urine, puffi¬ 
ness under the eyes, vertigo, digestive disturbances, ten¬ 
derness in the region of the kidneys, swelling in the 
lower limbs and more or less dropsical condition in 
advanced cases. An urinalysis usually shows more or 
less albumen present. 

Causes. Some of the causes of this disorder are gout, 
syphilis, chronic gonorrhea, worry, grief, hepatic dis¬ 
orders, deficient nutrition, nervous exhaustion, repeated 
colds, devitalizing habits, alcoholism and living in damp 
places. 

Treatment. Milk, buttermilk, fruit, vegetables and 
nuts should form a large portion of the diet of those 
suffering from chronic Bright’s disease. 

Eggs, tea, coffee, chocolate, fried, rich and indigesti¬ 
ble foods, and practically all kinds of meat should be 
omitted from the diet. Salt should be used sparingly 
or avoided entirely. Lemonade without sugar may be 
drunk freely. 

Sweat baths or hot tub baths should be taken once 
or twice a week. Warm baths may be taken two or three 
times a week if necessary. Cold or sea bathing should 
not be indulged in. 

The bowels should be made to move freely once or 
twice a day. Walking is a form of exercise that js to 
be recommended. As one’s health improves other exer¬ 
cises can be adopted to increase the strength of the body. 

In all cases of Bright’s disease the milk diet should 
be given a trial. This, of course, should be preceded 
by a short fast of from three to six days. If the com¬ 
plete fast is not advisable, then two or three days on 
orange juice can be substituted. 


94 


How To Get Well and Keep Well 


In all cases of Bright’s disease much better results 
will be secured if the rest cure is taken in connection 
with the milk diet. In other words, the milk diet should 
be taken with the patient in bed. A daily warm bath 
may be taken with good results while the patient is on 
the milk diet. 

If for any reason the milk diet proves unsatisfactory 
or cannot be taken, the meat diet should be given a trial. 

When using a general diet meat should be used very 
sparingly and such meats should consist of chicken, ham, 
turkey, bacon and white meats. Peas, beans, carrots, 
turnips, sweet potatoes, cucumbers, radishes, corn, pump¬ 
kin, and ice cream should be omitted from the diet, or 
if eaten, they should be used very sparingly. 

CATARRH 

Description. Catarrh is an inflamed condition of 
the mucous membrane—a congestion of the capillary 
system. It is nearly as prevalent as constipation. If 
it affects the nasal passages, it is called nasal catarrh; 
if it affects the throat, it is called catarrh of the throat; 
if it affects the stomach, it is known as gastritis, gastric 
catarrh or catarrh of the stomach, etc. 

Catarrh should not be neglected and if there are any 
indications of the first stages, even in its mildest form, 
every step should be taken to eradicate it. When it 
extends to the stomach, intestines and lungs, the cure 
becomes more difficult. 

Symptoms. The symptoms of nasal catarrh are a 
frequent snuffing and blowing to clean the nostrils. In 
some cases the sense of smell is impaired. At other 
stages the mucous membrane becomes so swollen and 
thickened, or the discharges so thick and tenacious that 
the nose becomes stopped up to the extent that breathing 


Diseases 


95 


through the mouth is necessary. There is usually an 
offensive odor from the discharges. In many instances 
the hearing is diminished due to extension of the inflam¬ 
mation to the Eustachian tube. Some of the other symp¬ 
toms are ringing in the ears, offensive breath, dizziness, 
indisposition to exercise, lassitude, general debility, raw 
throat and dull headache through the temples and above 
the eyes. During sleep the poisonous discharges drop 
into the throat and are frequently swallowed, which dis¬ 
turbs the functions of the stomach causing dyspepsia, 
indigestion, loss of appetite, etc. Catarrh of the throat 
is always accompanied by hawking, coughing and spit¬ 
ting, which is more noticeable in the morning soon after 
rising. 

Causes. The principal causes of catarrh are poor 
blood carrying impurities and morbid elements in its 
circulation, and a debilitated condition of the body. 
Neglected “colds in the head” frequently develop into 
catarrh, especially if the system is run-down. Living in 
poorly-ventilated rooms, lack of outdoor exercise, consti¬ 
pation and improper foods bring about catarrh. An 
excessive amount of candy, chocolate and protein is a 
contributing factor. In general, it may be said that 
anything that enfeebles the body or impoverishes the 
blood paves the way for catarrhal conditions. 

Treatment. The elimination of catarrhal affections 
rests upon improved digestion and nutrition and the 
increased activity of the eliminative organs. The func¬ 
tional activity of the entire digestive tract must be 
restored to a normal condition that the blood may be 
increased in quantity and quality, and the body must 
receive an all around regime of general health-building. 

In the treatment of catarrh active outdoor exercise 
is an important factor. Long walks and deep breathing 
exercises should be taken daily. When possible, sun and 


96 


How To Get Well and Keep Well 


air baths should form a part of the treatment. If con¬ 
venient, sleep out-of-doors. The bowels must be kept 
open, using an enema if necessary. Discard meat, use 
eggs sparingly, and adopt a low protein diet. Let the 
meals consist largely of ripe fruit and uncooked vege¬ 
tables. If you must have a drink with the meals, use 
water or buttermilk. Sweet milk may be used if desired, 
but when used with meals and taken in small quantities, 
it is usually constipating. 

In the beginning of treatment a hot tub bath, steam 
bath or hot air bath twice a week will be useful as a 
means of stimulating elimination through the skin and 
improving the circulation. As a health-building meas¬ 
ure, a cool or cold tub bath should be taken daily if 
your strength permits; if not take a cold sponge bath. 
The alternate hot and cold baths can be used to good 
advantage. 

Six or eight glasses of water should be drunk each 
day. To develop the internal and external muscular 
system, a set of several of the exercises listed in another 
chapter should be practiced daily. 

To secure immediate results a short fast of three to 
six days may be taken, providing one is not too weak 
and the weight is not far below normal. Or one can 
adopt a fruit diet for several days. These may be fol¬ 
lowed by the milk diet for four or six weeks. During 
the first week or two the milk diet may increase the 
catarrhal discharges but as the blood becomes purified, 
the discharges will gradually disappear. 

In case of nasal catarrh, cold water or salt water 
may be snuffed up the nose every morning to clean 
out the nostrils. 

The treatment of catarrh of the stomach will be found 
under the heading of stomach troubles. 


Diseases 


97 


CONSTIPATION 

Description. Constipation is the oldest and most 
universal disorder among civilized people. It is perhaps 
the greatest cause of misery, inefficiency, disease and 
premature old age. There is no question but that con¬ 
stipation is the cause of 95% of all chronic disorders. 
When such a condition exists, dangerous poisons are 
generated which find their way into the blood stream 
and are carried to all parts of the body, debilitating 
the vital organs and lowering the resistance of the entire 
system. These toxins or poisonous materials are some¬ 
times deposited in the bones and tissues, setting up 
many painful and dangerous conditions. 

There are today over 45,000 laxative and cathartic 
remedies being sold and used by the American people. 
In the majority of cases these remedies will usually 
afford temporary relief, but the continued use of such 
drugs unquestionably jeopardizes the health of countless 
people. There is not a solitary drug in the whole phar¬ 
macopoeia that will permanently cure constipation. 

Symptoms. The principal symptom of constipation 
is difficult evacuation due to hard fecal matter. Among 
other symptoms are palpitation of the heart, dyspepsia, 
headache, mental torpor, vertigo, gas in the bowels and 
stomach, dark circles under the eyes, coated tongue, 
offensive breath, and other manifestations of ill health 
depending upon the severity of the case. In some in¬ 
stances the large intestine becomes so distended with 
gas that it presses against the lungs and heart causing 
difficult breathing and skipping of a heart beat now 
and then. 

Causes. Sedentary habits, improper foods, lack of 
sufficient exercise, inattentive to the calls of nature, dis- 


98 


How To Get Well and Keep Well 


orders of the digestive tract, insufficient water drinking, 
irregularity of meals, diseases that lessen intestinal 
secretions, displaced organs and atony of the abdominal 
and intestinal walls are the common causes. 

Treatment. Constipation should never be neglected 
nor made light of. It cripples every function of the 
body. The majority of all diseases are caused or aggra¬ 
vated by the accumulation of toxic material in the blood 
as a result of constipation. When this condition is 
remedied many chronic disorders will disappear of their 
own accord without further treatment. 

One of the first essentials in the treatment of con¬ 
stipation is to thoroughly clean out the lower bowel 
and remove the fermenting mass of decomposing ma¬ 
terial. In some cases the fecal matter adheres to the 
walls of the large intestines and this must be removed 
before any definite results can be accomplished. 

During the first week an enema of hot water—as 
hot as can be comfortably borne—should be administered 
every night before retiring. After the water has been 
injected, lie on the right side for four or five minutes. 
This will allow the water to reach all parts of the colon 
and soften and loosen the hard fecal material so it 
can be expelled. The soap-suds enema may be used if 
desired. After the first week the enema should be used 
only when necessary, and the temperature of the water 
should be lower. 

Meat, candy, tea, coffee, chocolate, white bread, pas¬ 
tries, fried foods, and indigestible and constipating foods 
should be avoided. Condiments should not be used. If 
possible do not drink sweet milk with ordinary meals, 
as it is constipating when taken in small quantities. 
Use buttermilk, sumik or water instead. 

One must use an abundance of green vegetables and 
ripe fruit. Select food largely of a laxative nature. 


Diseases 


99 


Bran and agar-agar should be used if necessary. Olive 
oil will be found useful, taken in quantities of one or 
two tablespoonfuls at night before retiring. It can also 
be used in salads. In some cases mineral oils produce 
good results but they should not be used indefinitely. 
Bran bread, bran muffins, whole wheat bread and gra¬ 
ham bread should be used in place of white bread. 
Coarsely-cracked boiled wheat is excellent for overcom¬ 
ing constipation. 

As constipation may sometimes be due to insufficient 
water drinking, six or eight glasses of water a day 
should be drunk. The practice of drinking two glasses 
of water in the morning immediately upon rising will 
be found beneficial. Hot water may be used with good 
results, particularly if one is suffering from a disordered 
state of the stomach. A teaspoonful of salt dissolved 
in a glass of water and drunk the first thing in the 
morning has a laxative effect on the bowels. 

No matter what other form of treatment you adopt, 
a sufficient amount of exercise must be taken in order 
to affect a permanent cure. Active exercise promotes 
all the bodily functions and helps to regulate the bowels. 
Walking is probably one of the best forms of exercise 
for this purpose. Outdoor sports of all kinds are valu¬ 
able. Special exercises to strengthen the internal mus¬ 
cles and increase peristaltic action of the intestinal tract 
should be practiced every day, preferably in the morn¬ 
ing or evening. In another part of the book will be 
found various exercises especially suitable for building 
up the internal as well as the external muscular system. 

Abdominal breathing is especialy beneficial in con¬ 
stipation. Kneading and massaging the bowels will also 
prove useful. 

The cold sitz bath or the alternate hot and cold 
si iz bath is an excellent form of treatment. A cold 


100 How To Get Well and Keep Well 


sponge or tub bath in the morning is valuable for toning 
up the nervous and muscular systems. A hot bath once 
a week may be used to aid in relieving the toxic con¬ 
dition of the system, through the pores of the skin. 

Enemas may be used when necessary. One should 
not, however, rely entirely upon the practice of using 
an enema every day to regulate the bowels. If the 
enema is to be used frequently, the water should not be 
very warm, as hot water when used often has a ten¬ 
dency to weaken the bowel. There is no objection to 
using the cool or tepid enema frequently, every day if 
necessary for a long time. The temperature of the 
water should be from 75 to 85 degrees. If the very 
warm or hot water enema is used, it should be followed 
by the injection of a pint of water, after the bowels 
have moved, of cool or tepid temperature. 

In order to obtain immediate results in the treat¬ 
ment of constipation in stubborn and obstinate cases, a 
fast of a few days followed by the exclusive milk diet, 
should be used. If one is extremely weak or emaciated, 
orange juice may be taken a few days in place of the 
fast. 

The milk diet will thicken the walls of the intestines 
and strengthen their muscles, and this in itself is suffi¬ 
cient in some cases to remedy constipation. 

An orange in the morning and evening will cause 
the bowels to move in many cases. Peaches and pears 
are very laxative to many persons and may be used in 
this manner. 

Remember early rising favors the natural action of 
the bowels. Establishing a regular habit of attending 
to the calls of nature is also highly important. 

Practically every case of constipation can be reme¬ 
died if one will persist in these natural methods. 


Diseases 


101 


CONSUMPTION 

Description. Generally speaking, consumption is a 
disease of the lungs. It attacks the rich and poor alike. 
It is widely prevalent and every year thousands of 
people succumb to this terrible malady which is known 
as “The Great White Plague.” 

Symptoms. The symptoms of tuberculosis of the 
lungs vary with the progress of the disease. The dis¬ 
ease usually begins with general debility, increased tem¬ 
perature, increased frequency of the pulse, anemia and 
slight hacking cough. As the disease progresses the 
cough becomes more noticeable, expectoration increases, 
night sweats are present, breathing becomes more diffi¬ 
cult, the pulse becomes more rapid and feeble, and 
emaciation and debility increase with ofttimes hemor¬ 
rhages of the lungs. 

Causes. The causes of consumption, or phthisis as 
the disease is sometimes called, are sedentary occupa¬ 
tions, lack of fresh air and sunshine, disorders of diges¬ 
tion and assimilation, insufficient diet, impoverishment 
of the blood, improper treatment of other diseases, de¬ 
pressing mental emotions, and anything that depresses 
the vital forces and interferes with nutrition. 

Treatment. There are only four known cures for 
consumption and these are the rest cure, the food cure, 
the air cure and the mind cure. 

If satisfactory results are to be obtained in the 
treatment of consumption, one must arrange to spend 
his entire time, or at least a large part of it, living out- 
of-doors. If the patient is not fortunate enough to have 
a sleeping porch at his disposal, an ordinary porch or 
veranda can be used for this purpose. If these are not 
available, then the bed should be moved as near as pos- 


102 How To Get Well and Keep Well 


sible to an open window. Should the patient be con¬ 
fined to his bed, a sunny room facing the south should 
be selected in which to live. The body should be kept 
warm and comfortable with sufficient clothing and hot 
water bottles or electric heating pads. 

Deep breathing exercises are most valuable in 
strengthening the lungs. They should be used with 
caution, however, in advanced cases owing to the lia¬ 
bility of hemorrhages. If there is a feeling of discom¬ 
fort or pain during extreme deep breathing, then the 
lungs must not be expanded to the extent that pain is 
experienced. 

If the patient is in a fairly strong condition, a mod¬ 
erate amount of exercise should be taken, care being 
observed not to carry such exercise beyond the point 
of fatigue. Special exercises for developing the muscles 
of the chest can be recommended. If one is extremely 
emaciated and anemic, considerable rest is required and 
exercises should be confined to very short walks. When 
much fever is present, rest is indicated. 

Sun and air baths should form a part of your daily 
program. Care must be taken that the bowels do not 
become constipated. 

Warm baths may be taken two or three times a week. 
If the patient is in a fairly robust condition, a cool 
sponge bath may be taken daily followed by vigorous 
friction. A daily friction bath should be used if the 
cool bath is not taken. 

Such foods as cake, pie, pastry, hot bread, pork, veal, 
sweetmeats, fried foods, and rich, indigestible foods 
should be avoided. Six to ten raw eggs beaten with milk 
may be eaten daily, care being taken that they do not 
cause biliousness. In such cases the use of acid fruits 
will tend to alleviate this condition. 

The exclusive milk diet should be given a trial in 


Diseases 


103 


consumption. In cases where the lung tissues are greatly 
weakened, the full milk diet should he used with care, 
owing to the liability of a hemorrhage. The quantity of 
the milk should be increased very gradually and in 
severe cases, it should he used in smaller quantities. 
In such cases three or four quarts of milk may be taken 
during the first six or seven hours of the day and a 
meal of easily digested foods taken in the evening. A 
meal of the meat diet in combination with the milk 
diet could be used with excellent results. If for any 
reason the milk diet cannot be taken, the exclusive meat 
diet should be given a trial. 

In the majority of cases a fast is hardly to be 
recommended in tuberculosis of the lungs. A day or 
two on orange juice, however, before commencing the 
milk diet will help cleanse the alimentary canal. 

Water in which there is a little lemon juice or honey 
will help bring about relief from the cough which 
usually accompanies this disease. If the cough is exces¬ 
sive at night, a cold pack placed on the chest and allowed 
to remain during the night will tend to alleviate this 
distressing symptom. 

To secure a cure from consumption one must keep 
the mind free from worry, grief and anxiety, and all 
devitalizing habits must be discontinued during the 
treatment. 


DIABETES 

Description. Diabetes is a disease that has been 
known and described by physicians for nearly two thou¬ 
sand years. There are two varieties of this order, 
known as diabetes insipidus and diabetes mellitus. The 
former is most often observed in early adult life. 

Symptoms. Diabetes insipidus is characterized by 
great thirst with an increased flow of pale, watery, 


104 How To Get Well and Keep Well 


slightly acid urine of low specific gravity. The appetite 
is generally ravenous and the bowels constipated. Among 
other symptoms are nervousness, irritability, headache, 
inability to concentrate the mind, and gradual loss of 
strength and flesh. The urine is free from sugar and 
albumen. 

Diabetes mellitus is distinguished by the presence of 
sugar in the urine. There is gradual loss of flesh and 
strength as the disease progresses. The voiding of an 
excessive amount of urine with high specific gravity 
is an important symptom. There is a voracious appetite. 
The skin is harsh and dry, often accompanied by itching. 
The bowels are irregular and frequently there are diges¬ 
tive disturbances. Vertigo, headache, mental depres¬ 
sion are occasionally present. Not infrequently gall 
stones are associated with the disease. 

Causes. Among the causes of diabetes insipidus are 
diseases of the nervous system, exposure to cold, gen¬ 
eral debility, malaria and improper diet. 

The principal cause of diabetes mellitus is an over¬ 
consumption of starches and sugars with faulty action 
of the liver and pancreas. Mental anxiety, sexual ex¬ 
cesses and sedentary habits may bring about diabetes 
mellitus. 

Treatment. Foods rich in starch and sugar and 
practically all meats should be omitted from the diet. 
Fruit, green vegetables and nuts should be eaten in 
abundance. In grave cases only the non-starchy vege¬ 
tables should be used. Bread and mufiins made out of 
soy bean flour may be used. Bread and muffins made 
out of starch-free bran may also be used. Buttermilk 
is an excellent article of diet. Poached or soft boiled 
eggs may be eaten in moderation. 

The bowels must move freely once or twice a day. 
If necessary an enema should be used. 


Diseases 


105 


Outdoor air and exercise according to the patient’s 
strength should be taken daily. Walking is probably 
the best form of exercise for diabetes. Deep breathing 
should be practiced each day. 

Hot baths may be taken once or twice a week with 
good results, while the warm baths can be taken oftener 
if desired. 

The milk diet should be given a trial in all cases 
of diabetes. A fast of two to four days according to 
the strength of the patient should precede the diet. 
When possible the milk diet should be taken in bed if 
the best results are to be obtained. During the milk 
diet a daily warm bath will be of great advantage. 

If for any reason the milk diet cannot be taken, 
then the meat diet should be given a trial. 

In the treatment of diabetes a diet of buttermilk, 
nuts and green vegetables for several weeks will prove 
most satisfactory. In some cases a one day semi-fast 
every week will be effective. The semi-fast consists of 
using for one day only green vegetables instead of the 
regular diet. Or nothing but buttermilk might be 
drunk during the day. 

If meat is used in the general diet, it should be 
roasted or boiled and used sparingly. Such foods as 
white bread, sugar, honey, potatoes, parsnips, peas, bar¬ 
ley, beans, rice, tapioca, arrowroot, melons, cracked 
wheat, oatmeal, turnips, beets, corn, carrots, prunes, 
grapes, figs, bananas, pears, peaches, chocolate, syrups 
and preserves should not be eaten. 

EMACIATION 

Description. Emaciation or thinness is the result of 
impaired nutrition, indicating a defective or diseased 
condition of the digestive and assimilative organs. If 
a sufficient amount of nutriment is not extracted from 


8 


106 How To Get Well and Keep Well 


our food and absorbed into the blood stream, the entire 
body is affected. When this condition becomes chronic, 
functional deficiency develops and every organ and 
structure of the body weakens. This paves the way 
for various ailments. 

The thin person lacks the personal charm and mag¬ 
netism of the well-nourished individual. You have un¬ 
doubtedly noticed that all specimens of physical per¬ 
fection show well-nourished, symmetrical bodies and that 
the beauty of the female figure lies in the gracefully 
rounded curves. 

Symptoms. The principal symptom of emaciation is 
excessive underweight. There is a lack of strength and 
endurance and the individual naturally has a poor physi¬ 
cal development. The person is usually anemic and pale, 
and the extremities are cold, while there is likely to 
be a disturbance of the organs of digestion and assimi¬ 
lation. 

Causes. Emaciation is caused by an acute attack 
of disease, by overwork, grief, worry, lack of sufficient 
outdoor air and exercise and by anything that tends 
to interfere with the powers of digestion and assimila¬ 
tion. A great many cases of emaciation, however, are 
simply due to defective assimilation. 

Treatment. One should live outdoors as much as 
possible. Deep breathing exercises and sun baths are 
of value. Walking is beneficial. A sufficient amount 
of rest and sleep is essential. Adopt some of the sim¬ 
ple exercises given in another part of the book and 
gradually add the more difficult ones as you become 
stronger. One should guard against constipation. Use 
foods rich in iron and other blood-making elements as 
given under the heading of diet. A warm bath may 
be taken twice a week and after you have gained a few 
pounds in weight, you may commence with the cool 


Diseases 


107 


sponge bath and gradually lower the temperature of 
the water as your strength and vitality increases. 

The dietetic treatment that will usually produce the 
greatest results in this condition is the exclusive milk 
diet. If you are greatly emaciated a fast of only one 
to three days should be taken preceding the milk diet. 
Or, instead of fasting, you might take the juice of three 
or four oranges a day for two or three days, then com¬ 
mence the milk. The milk diet may be continued for 
four or six weeks or as long as you continue to gain in 
weight. Should the gain in weight cease after taking 
the milk three or four weeks, fast again or take the 
juice of oranges for a few days, then go on the milk 
again. The repeated fasts and milk diet will usually 
enable one to obtain the desired amount of weight. As 
you approach your normal weight, the gain will natur¬ 
ally be slower. 


GALL STONES 

Description. Gall stones are concretions formed in 
the gall bladder or biliary ducts, and vary from the size 
of a pin-head to that of a hen’s egg. Their presence is 
usually unrecognized until they begin to pass through 
the bile duct. 

Symptoms. The manifestation of biliary calculi, 
another name under which gall stones are known, varies 
according to the course of the disorder. If the stones 
are very small, they may cause little or no pain. On 
the other hand, if they are of any size, they give rise 
to severe pain. The patient is suddenly seized with ex¬ 
cruciating pains in the stomach and right side. The 
pulse becomes slow and weak. The patient moans and 
writhes in agony. The muscles of the abdomen become 
tense, and the victim breaks into a profuse perspiration. 
There are nausea and vomiting, and unconsciousness 


108 How To Get Well and Keep Well 


may follow. As soon as the stone reaches the intestines, 
which may be from one to five hours or more, the pain 
immediately ceases. 

Causes. Gall stones are the result of an unhealthy 
condition of the bile. The formation of these stones 
may be due to sedentary habits, obesity, excess in eat¬ 
ing, particularly of sugar and starches, tight lacing, 
and disorders of the stomach and liver. 

Treatment. During an attack of gall stones, hot 
packs over the regions of pain will help give relief. Hot 
enemas are also beneficial. Sometimes the cold appli¬ 
cations will bring about results. To relieve the vomiting 
ice may be sucked. Three to six tablespoonfuls of olive 
oil taken before retiring at night may assist in the 
passage of the stones. A glass or two of strong lemon¬ 
ade without sugar is useful. 

If one is to prevent a recurrence of gall stones, he 
or she must adopt health-building measures to improve 
the quality of the bile and bring about a more active 
condition of the liver, as well as build up the general 
health of the entire system. 

In the beginning the free drinking of water will 
thin the bile and assist in its passage into the intestines. 
Walking and other outdoor exercises should form part 
of the daily program. Sun baths and deep breathing 
should not be neglected. The twisting and side-bending 
exercises as mentioned under liver diseases should be 
taken to stimulate the liver and intestinal tract. 

A warm or hot tub bath once or twice a week should 
be taken. Cool or cold baths with vigorous friction 
may be taken by those whose vitality is sufficient to 
take them. 

Meat, indigestible foods, foods rich in starch, candies, 
sugar, tea, coffee and chocolate should be omitted from 
the diet. One should eat largely of ripe fruit and green 


Diseases 


109 


vegetables. Buttermilk is an excellent drink. Eggs may 
be eaten in moderation. Vegetable salads with plenty 
of olive oil should be eaten. 

A fast of a few days followed by the milk diet, sumik 
or buttermilk and sumik diet will bring excellent results. 
See treatment under liver diseases. 

HEMORRHOIDS (Piles) 

Description. There are few disorders more common 
than hemorrhoids or piles. They consist of small tumors 
due to dilatation of the veins of the rectum and a 
thickening of their walls. When the tumors are formed 
within the rectum they are known as internal or bleed¬ 
ing piles, and when formed outside the anus, external 
or blind piles. 

Symptoms. The symptom of internal piles is a sen¬ 
sation of heat, with itching and prickling about the 
anus. If they are increased to a considerable extent, 
there is fullness in the rectum and pain in the back. 
Sometimes blood will be observed in the feces while 
at stool. In some instances these elongated piles pass 
out of the anus causing excruciating pain. Should this 
occur, they should be replaced immediately. It is in 
this form of hemorrhoids that bleeding is most common. 

The symptom of external piles is a sensation of 
itching and prickling. When the piles are large and 
inflamed, there is a dull aching pain in the piles and up 
along the rectum. 

Causes. The predisposing and most common cause 
of piles is obstinate constipation. Pregnancy, indiges¬ 
tion, pelvic tumors, diarrhea, diseases of the heart and 
liver, the habitual use of drastic cathartics, or anything 
that tends to favor an undue accumulation of blood in 
the hemorrhoidal veins may cause piles. 

Treatment. The essential thing in the treatment of 


110 How To Get Well and Keep Well 


hemorrhoids is to secure a free and easy movement of 
the bowels each day. This can usually be accomplished 
by the use of laxative foods, bran and agar-agar. Indi¬ 
gestible and constipating foods must be omitted. But¬ 
termilk should be drunk freely. 

The affected parts should be bathed frequently with 
cold water and in cases of internal piles, a little cool 
or cold water may be injected into the rectum and al¬ 
lowed to remain a few minutes. 

Extract of witch hazel on a wad of cotton, laid on 
the piles at night is a valuable local remedy to hasten a 
cure. A solution of a teaspoonsful of powdered Alum 
to a glass of water applied frequently will relieve itch¬ 
ing piles. 

Should the use of the enema cause increased irrita¬ 
tion, it is well to anoint the rectum with a little carbo- 
lated vaseline after the bowels have moved. 

Cold sitz baths may be taken once or twice a day 
with benefit if reaction is prompt and complete. The 
baths should be of short duration. The hot sitz bath 
should not be taken as it will have a tendency to relax 
the sphincter muscle. 

Outdoor exercises and other health-building measures 
should be adopted to strengthen the entire body. 

The milk diet will prove useful if one guards against 
constipation while taking it. This can usually be done 
by the use of bran, agar-agar, prunes, figs, orange juice, 
etc. The milk diet, of course, should be preceded by 
several days’ fast if possible, or a few days on orange 
juice. 

Should constipation still persist on the milk diet, 
one to three ounces of olive oil or glycerine may be in¬ 
jected into the rectum every night just before retiring 
and retained. This will help bring about easy move¬ 
ments of the bowels the following day. 


Diseases 


111 


HIGH BLOOD PRESSURE 

Description. The blood pressure is determined bv 
means of an instrument called the sphygmomanometer. 
The average systolic pressure of adults in health is about 
120 to 135 mm. and when the systolic pressure is much 
higher, there is a condition known as high blood pressure. 

Symptoms. The symptoms of high blood pressure 
are headache, throbbing of the blood vessels in the neck, 
pain or oppression in the region of the heart, digestive 
disturbances and other symptoms of ill health, depend¬ 
ing upon the severity of the case. 

Causes. Among the causes of this disorder are con¬ 
stipation, kidney diseases, auto-intoxication and too rich 
a diet including meat and high protein foods. 

Treatment. In the treatment of high blood pres¬ 
sure meat, tea, coffee, tobacco, condiments and rich indi¬ 
gestible foods must be avoided. A low protein diet 
should be adopted. Buttermilk can be used freely. The 
bowels must be made to move once or twice a day by 
use of laxative foods. A fruit diet for several days 
will prove most beneficial. A few days’ fast followed 
by the exclusive milk diet for four or five weeks will 
usually remedy ordinary cases. 

Warm or hot baths may be taken once or twice a 
week. Moderate exercise is indicated. Sun baths are 
valuable. Should the blood pressure be exceedingly 
high, cold water or very active exercise should be post¬ 
poned until the blood pressure is reduced. In the 
majority of cases cool sponge baths may be taken if 
reaction is prompt and complete. 


112 How To Get Well and Keep Well 


LIVER DISEASES 

Description. The liver is subject to a variety of 
disorders, the most common of which are known under 
such names as torpid liver, biliousness, congestion of 
the liver, abcess of the liver, enlarged liver, inflammation 
of the liver, cirrhosis of the liver and fatty degenera¬ 
tion of the liver. 

The liver is the great filtering organ of the body 
and must be kept in an active, healthy condition if we 
are to enjoy good health. 

Symptoms. The symptoms of liver diseases vary 
according to the nature of the ailment. Among the 
many symptoms are fullness of the right side, aching 
in the right shoulder blade, coated tongue, depression 
of spirits, loss of appetite, irregularity of the bowels, 
dizziness, lack of energy, sallow complexion, high-colored 
urine, a hacking cough, slowness of the pulse, nausea, 
irritability, circles under the eyes, brown spots on the 
skin, digestive disturbances and many other symptoms 
depending upon the constitution of the individual and 
complications of the disease. 

Causes. The principal cause of the various liver dis¬ 
orders is due to the failure to observe dietetic hygiene. 
It may be said that constipation and the over-consump¬ 
tion of sugars, starches, fats and meats are particularly 
conducive to these disorders. 

Treatment. It is obvious that the treatment for the 
various disorders of the liver is not likely to be bril¬ 
liantly successful unless the dietetic factor is taken into 
careful consideration. This means that such foods as 
meat, white bread, fats, sugars, etc., should be avoided. 
Tea, coffee, chocolate, cocoa and condiments should also 
be omitted from the diet. The use of tobacco must be 
discontinued. Fresh fruit and green vegetables should 


Diseases 


113 


form a large part of the diet. Constipation must be 
particularly guarded against. 

Grapefruit, lemons and dandelion greens are espe¬ 
cially beneficial in liver disorders. The juice of a lemon 
in a glass of hot water without sugar taken in the morn¬ 
ing upon rising will be found useful. Lemon juice and 
water may be taken at other times of the day if desired. 
Very little if any sugar should be used to sweeten the 
liquid. The use of acid fruits is valuable. Vegetables 
and other foods containing large amounts of starch 
should be avoided. 

Six to eight glasses of water should be drunk each 
day. Buttermilk should be used freely with the meals 
and at other times if desired. In fact a buttermilk diet 
for several weeks will give excellent results, using five 
or six quarts a day. Or one may live several weeks on 
a diet of buttermilk and vegetables. 

Exercise is also an important factor to be taken into 
consideration. The abdominal and trunk twisting exer¬ 
cises and the side-bending exercises have a special effect 
upon the liver as well as the other organs of digestion. 
Such exercises, particularly the latter, act as a force 
pump to hasten the flow of blood through the liver and 
intestines and promote a more rapid flow of bile from 
the liver. Such exercises massage the liver by com¬ 
pressing and expanding it. Under the heading of exer¬ 
cise you will find various exercises suitable for this 
purpose. 

Deep breathing has a beneficial influence upon the 
liver. Horseback riding is also valuable in cases of 
torpid or inactive liver. Walking should form a part 
of your program for stimulating the activity of this 
organ. Sun baths should not be neglected. As the 
strength of the body increases, you should gradually 
adopt more vigorous exercises. 


114 How To Get Well and Keep Well 


Hot baths once or twice a week may be used in most 
cases. If one’s strength permits a daily cool or cold 
bath with vigorous friction is an excellent remedy. When 
there is much pain, hot packs can be used to bring 
about relief. 

A few days’ fast can be used with excellent results 
in the majority of liver troubles. If for any reason it 
is not advisable to take a complete fast, the juice of 
three or four oranges a day may be taken for two or 
three days, or a general fruit diet may be used for a 
few days. The fast or fruit diet should be followed by 
the milk diet or sumik for several weeks. When the 
sweet milk is used in such disorders, it is necessary in 
most cases to use some lemon juice to prevent the ten¬ 
dency to biliousness. Furthermore, you may have to 
remove some of the cream. 

In some cases the sumik and buttermilk diet will 
prove more effective. This consists of taking alternately 
a bottle of sumik and then a bottle of buttermilk 
throughout the entire day. In this way you will con¬ 
sume about three quarts of sumik and three quarts of 
buttermilk. 

NERVOUSNESS 

Description. The nervous system is the great ruler 
of the body. It controls and regulates every system 
and function. It not only keeps the organs at work 
but keeps them working harmoniously. 

The tissues of the nervous system are made up 
chiefly of nerve-cells and nerve-fibres. The nerve-cell 
is gray in color and is the source of nervous energy. The 
nerve-cell supplies nervous energy; the nerve-fibres con¬ 
duct it. The nerve-fibres are white in color. 

The impulse carried by the nerves from one part 
of the body to another is called the nerve current or 


Diseases 


115 


nerve force. It moves with great rapidity and has been 
estimated to travel at the rate of more than 100 feet 
a second. 

Nervousness is fast becoming the malady of the 
American nation. The business life and the home life 
are made up of hurry, worry and excitement while 
energy is expended uselessly in the pleasures of social 
life and amusements. This feverish unrest exists every¬ 
where, gradually undermining the nervous system. 

Symptoms. Perhaps no other affection presents such 
varied symptoms as nervousness. It is seldom that any 
two persons are affected alike. In many cases there is 
excessive perspiration of the feet and hands, palpita¬ 
tion of the heart, mental fatigue, sexual weakness, head¬ 
ache, hysteria or weeping spells, sleeplessness, irrita¬ 
bility of temper, inclination to fear and worry, and 
varied symptoms of digestive disturbances. 

Causes. Among the causes of nervousness are over¬ 
work, mental exertion, tobacco, impoverished blood, lack 
of outdoor exercise, lack of sleep, sexual excesses, de¬ 
vitalizing habits, worry, grief, over-indulgence in coffee, 
digestive disorders and other chronic diseases. Probably 
the most direct cause of a large majority of nervous 
disorders is constipation. 

Treatment. As constipation is a contributing factor 
in nervousness, this condition must be overcome by the 
use of enemas and proper foods. Coffee, tea, condiments, 
meat and all indigestible foods must be omitted from 
the diet. The use of tobacco must be discontinued. Some 
fruit and fresh vegetables should be eaten with each meal. 
The fruit diet for several days will prove beneficial. . 

Sun and air baths and outdoor exercises should be 
taken every day when possible. Deep breathing should 
be practiced. Walking should be indulged in to the 
point of fatigue. 


116 How To Get Well and Keep Well 


The use of hot and cold baths should be encouraged 
for increasing better circulation and building up a 
higher degree of vitality. A hot tub bath may be taken 
once a week and the tepid bath may be taken two or 
three times a week. The tepid bath is valuable for 
relaxing the nervous system and should be taken just 
before retiring. Gradually accustom yourself to the use 
of cold water. Swimming is especially valuable in nerv¬ 
ous disorders. Salt water swimming can be recom¬ 
mended. Several of the special exercises given in 
another part of the book should be practiced daily. 
Secure plenty of rest and sleep, and sleep outdoors if 
possible. 

The milk diet is an ideal treatment in nervous dis¬ 
orders. It should be preceded by a fast of a few days, 
or a diet of orange juice. In some cases a fast will 
increase the state of nervousness but this will disappear 
as soon as the milk is begun. The milk diet may be con¬ 
tinued for six or eight weeks. 

After completing the milk diet, green vegetables and 
ripe fruit should form a large part of the diet. Celery 
and lettuce are especially valuable in nervous conditions. 

The majority of nervous disorders require persistent 
efforts to overcome them; therefore, do not expect too 
great results in a short time. 

NEURASTHENIA 

Description. Neurasthenia or nervous asthenia is a 
chronic debility of the nerve cells. This affliction is 
commonly known under such names as nervous prostra¬ 
tion, nervous weakness and nervous exhaustion. 

Symptoms. It is practically impossible to enumerate 
all the symptoms of neurasthenia in an orderly manner. 
Many of the symptoms are weakness of the mental fac¬ 
ulties, coldness of the hands and feet, insomnia, diges- 


Diseases 


117 


tive disturbances, sexual disorders, the dread of impo¬ 
tence in the male, painful menstruation in the female, 
restlessness, fear, muscular weakness, and an army of 
symptoms attendant on general nervousness. 

Causes. Among the causes of this affection are men¬ 
tal exertion, overwork, sexual excesses, tobacco, seden¬ 
tary habits, neurotic temperament and various chronic 
diseases. 

Treatment. The treatment of neurasthenia is prac¬ 
tically the same as that for nervousness which is given 
on another page. 

A large number of persons afflicted with neurasthenia 
are despondent and discouraged, and of the opinion that 
they are suffering from various incurable maladies. 
This frame of mind must be changed to one of hope 
and cheerfulness before any definite results can be 
effected. 

Meat, white bread, tea, coffee, chocolate, pie, cake, 
fried foods and all rich, indigestible foods must be 
omitted from the diet. Eggs should be used in mod¬ 
eration. An abundance of fruit and vegetables should 
be eaten every day. 

It is necessary that the bowels move freely once or 
twice a day. Tobacco must be discontinued. 

A regime of general health-building measures should 
be followed to improve the nervous and muscular sys¬ 
tems. Mental exertion, sexual excesses, worry and 
anxiety must be avoided. 

See article on the acquisition of nervous energy. 

NEURITIS 

Description. Neuritis is an inflamed condition of 
the nerves. It occurs mostly in the arms and shoulders. 
When it occurs in these parts of the body it is some¬ 
times called brachial neuritis because the brachial nerves, 


118 How To Get Well and Keep Well 


which run from the upper part of the spine across the 
shoulders and down the arms, are the ones effected. 
Neuritis can, however, occur in any part of the body. 
When there is inflammation of a number of nerves, the 
condition is called multiple neuritis. 

Symptoms. The symptoms of simple neuritis are 
pain and tenderness along the course of the nerves in¬ 
volved. The pain is increased by pressure or motion. 

In multiple neuritis there is pain, numbness, loss of 
power or ataxia with muscular atrophy. The nerves 
in the arms and legs are usually the ones affected. 

Causes. The cause of neuritis is chiefly a toxic con¬ 
dition of the system. These poisons may be due to con¬ 
stipation, auto-intoxication, malaria, diphtheria, syphilis, 
diabetes, rheumatism and other diseases. Multiple neu¬ 
ritis may also be caused by poisoning from lead, arsenic, 
silver, mercury, alcohol, etc. In some cases neuritis is 
due to a lack of sufficient mineral elements in the blood. 

Treatment. In the treatment of neuritis, the first 
essential is to remove the poisons from the system. If 
the toxic elements are being caused by constipation or 
any other known cause, immediate steps should be taken 
to remove the cause. 

Plenty of green vegetables and ripe fruit should be 
eaten. In fact, some vegetable or fruit should be eaten 
with every meal. It is hardly necessary to add that 
meat, white bread, too much sweet, fried foods, pie, 
cake and all indigestible foods should be excluded from 
the diet. Eggs should be eaten in moderation. Butter¬ 
milk may be drunk freely. In other words, the diet 
should be anti-toxic and laxative. The bowels should be 
made to move twice a day if possible. This can usually 
be accomplished by adding a sufficient amount of bran, 
agar-agar and laxative foods to the diet. 

Steam or sweat baths of some kind should be taken 


Diseases 


119 


two or three times a week. Hot tub baths are useful 
and may be used in place of the sweat baths if nec¬ 
essary. Hot packs to the affected area are beneficial. 
In some cases the alternate hot and cold packs give 
good results. A therapeutic lamp can be used with 
excellent results, and an electric heating pad may be 
used. At night upon retiring a cold pack may be applied 
and allowed to remain throughout the night. 

It is a good plan to live on a fruit diet for several 
days. If one is fairly strong a fast for a few days 
followed by the milk diet or sumik will prove efficacious 
in most cases. A diet of sumik and buttermilk can 
be used to excellent advantage. This consists of taking 
alternately a bottle of sumik, then a bottle of buttermilk, 
consuming in all five to six quarts a day. Or one may 
take two quarts of sumik and one quart of buttermilk 
and eat a meal at supper time consisting of green vege¬ 
tables, bran bread or muffins or whole wheat bread, fruit, 
and egg, etc. When used in this manner the sumik 
and buttermilk should be drunk before two o’clock in 
the afternoon. 

Sun baths, outdoor exercise and deep breathing 
should be taken daily whenever possible. Massaging the 
affected parts or using a vibrator is beneficial. Exer¬ 
cises for increasing the strength of the body are advised. 

OBESITY 

Description. Obesity is simply an accumulation of 
excessive fat. It is usually an indication of good diges¬ 
tive and assimilative powers. Fat people have a ten¬ 
dency to kidney disorders and the excessive amount of 
fat is deposited around the heart, interfering with its 
proper function. It is a recognized fact that workmen in 
the most dangerous professions have a far better chance 
to live to old age than persons suffering from obesity. 


120 How To Get Well and Keep Well 


Symptoms. The outward appearance of obesity is, 
of course, plain to every observer. The weight is far 
above normal. Quite often there is difficult breathing, 
flabbiness of muscle and indisposition to exercise. 

Causes. The excess of fat is due to consuming more 
food, particularly of starch, fat and sweets, than the 
body actually requires to maintain strength and normal 
weight. In some instances obesity is due to disturbance 
of the internal secretions. This form of over-fatness is 
usually encountered in boys and girls and makes its 
appearance before puberty. 

Treatment. Limited diet and correct exercise should 
enter largely into the treatment of this condition. Foods 
rich in starch, fat and sugar should be greatly restricted. 
One may eat largely of acid fruits and the non-starchy 
vegetables. See list of non-starchy vegetables under 
diet. Milk, cream, cheese, candy, ice cream, sugar, fats, 
and pastry should be avoided. Sweet fruits, however, 
may be eaten in moderation. Skimmed milk, buttermilk 
and cottage cheese may be eaten. 

The buttermilk diet is very effective in reducing 
weight when taken in quantities not to exceed three 
quarts a day. The fruit diet can also be employed with 
excellent results and may be varied from day to day. 
Apples can be eaten one day, peaches the next day, 
pears the next, oranges the next, etc. Or you may com¬ 
bine fruit and vegetables at each meal. 

If you are strong and the heart seems to be in 
fairly good condition, a fast of a few days will prove 
beneficial. After the fast use fruit or buttermilk for 
several days. A good reducing diet is a pint or quart 
of buttermilk for breakfast, making the other two meals 
of fruit and vegetables. 

It is advisable not to reduce the weight too rapidly. 
In the beginning a loss of two or three pounds a week 


Diseases 


121 


will be sufficient. After several weeks the loss should be 
reduced to one pound a week. In this manner the tissues 
will gradually adjust themselves to the changed rela¬ 
tions. If you think that you feel too weak on a limited 
diet, do not continue it for a long time, but increase 
the amount and take more active exercise. 

Exercises that are within your strength should be 
taken daily. These should be made as active as possi¬ 
ble. Walking is especially valuable. Several of the 
bending exercises given in another chapter can be used 
with excellent results. A sweat bath or hot tub bath 
may be taken once or twice a week. The bowels should 
move freely. 

Remember, it requires persistent and continuous 
efforts to remedy obesity but the results are worth all 
the efforts required to bring about the reduction. 

Watch your weight carefully and if you are con¬ 
siderably above normal weight, do not try to bring it 
down to normal in a few weeks 1 time. The safe and 
sane method is one that reduces the weight very grad¬ 
ually. 


RHEUMATISM 

Description. Rheumatism is a world-wide malady. 
Every year thousands of people are left weakened, crip¬ 
pled and permanently deformed through the ravages of 
this torturous disease. Frequently this disease extends 
to the heart, and the valves and lining of this vital 
organ become inflamed. In 80% of the cases of valvu¬ 
lar organic diseases of the heart, rheumatism is the most 
common cause. 

Rheumatism may be acute or chronic and is divided 
into two classes: Articular rheumatism which affects 
the joints; and muscular rheumatism which affects the 
muscles. 


9 


122 How To Get Well and Keep Well 


Symptoms. The symptoms of chronic articular 
rheumatism are stiffness and pain in one or more joints 
of the body, with more or less swelling in most cases. 
Chronic articular rheumatism is not usually fatal but 
there is danger of permanent deformities. 

The symptoms of chronic muscular rheumatism are 
pain and stiffness of the muscles affected. The pain is 
increased when effort is made to move these muscles. 

Causes. Rheumatism is a constitutional disease and 
is not caused by uric acid as is popularly supposed. 
It is due to an excessive accumulation of such poisonous 
toxins as indol, phenol, skatol and other auto-toxins and 
these poisons are the result of imperfect elimination, 
lowered vitality and a disordered state of the alimen¬ 
tary tract. In some cases infection from the teeth, ton¬ 
sils and gall bladder may produce this disease. Rheu¬ 
matism is aggravated by exposure to wet and cold 
weather. 

Treatment. All such foods as meat, fish, white 
bread, pastries, fried foods and rich, indigestible and 
highly seasoned foods should be omitted from the diet. 
Coffee, tea, chocolate and cocoa should not be used. 
Tobacco also must be discontinued. Eggs should be 
used in moderation. Bread or muffins made from bran 
or whole wheat should be used. 

Ripe fruit and fresh vegetables should be eaten in 
abundance. Celery is especially beneficial in rheuma¬ 
tism. Lemons are also very valuable and the juice of 
two or three lemons may be taken each day if desired. 
The juice of a lemon in a glass of water may be taken 
in the morning and again in the evening. Use little 
or no sugar in the liquid. Practically all acid fruits 
can be used with excellent results. 

Buttermilk should be used freely. It may be drunk 
with the meals and at other times of the day if desired. 


Diseases 


123 


A diet of buttermilk and fresh vegetables may be used 
for several days with good results. 

The bowels should move freely once or twice a day. 
If necessary an enema should be used. 

Sweat baths or hot tub baths should be used two 
or three times a week in the beginning. Turkish baths 
or sulphur baths are useful if one lives near a large 
city where they can be obtained. When there is pain, 
hot packs to the affected parts will help afford relief. 
The therapeutic light and electric heating pad are other 
forms of treatment which can be used for this purpose. 

Sun baths and deep breathing should form a part 
of the treatment. Walking is beneficial and should be 
practiced so far as possible. As the disease disappears, 
other exercises can be gradually added to increase the 
strength. 

A fast of a few days according to the weight and 
strength of the individual may be taken followed by 
the milk or sumik diet. If the complete fast is not 
taken, the juice of three or four oranges a day for 
several days may be used. Or the general fruit diet 
may be used for a few days, if the individual is very 
weak and much below weight. These diets should be 
followed by the milk diet. 

In some cases the sweet milk may aggravate the 
trouble. Should the increased symptoms still persist 
after five or six days of this diet, the sumik should be 
used. In many cases the buttermilk and sumik diet 
will give better results. This consists of taking alter¬ 
nately a bottle of sumik then a bottle of buttermilk 
throughout the entire day. In this manner you will 
take about three quarts of sumik and three quarts of 
buttermilk. 

Rheumatism is probably the most difficult of all 
chronic diseases to remedy. Therefore, sufferers from 


124 How To Get Well and Keep Well 


this painful affliction can expect a cure only through 
persistent efforts. 


SCIATICA 

Description. Sciatica is an inflammation of the 
sciatic nerves located in the back of the hips and thighs. 

Symptoms. The symptom of sciatica is shooting 
pains along the course of the sciatic nerve. These pains 
may be felt in the hips, calf of the leg, ankle or heel. 
One may experience pain at one or all of these points. 
These pains are usually sharp and severe and may last 
a few hours or possibly a day or more. 

Causes. The causes of sciatica are constipation, 
auto-intoxication, exposure and over-exertion. It fre¬ 
quently follows an attack of lumbago. 

Treatment. Constipation must be remedied if it 
exists and the diet should be similar to that given for 
neuritis. 

The hot sitz bath will be found especially valuable 
in securing relief from the pains if the patient is able 
to take it. The hot tub bath may be used if necessary. 
Hot packs to the affected part can be used to give relief. 
The therapeutic light is effective in such cases. Hot 
water bottles and electric heating pads are other effec¬ 
tive remedies. If the pains are very severe, rest in bed 
is advisable. 

When possible sun baths and outdoor exercises should 
be taken to promote better circulation and increase 
vitality. Walking is very beneficial. 

The milk diet is an efficient remedy for sciatica. It 
should be preceded by a fast of a few days, or one may 
take orange juice for several days preparatory to the 
milk diet. 

The fruit diet usually gives quick results in sciatica. 


Diseases 


125 


SKIN DISEASES 

Description. There are a great many forms of skin 
diseases, many of which are of an infectious nature. 
Probably the most common type of skin diseases is 
eczema in its various forms. Under this heading we 
are therefore considering eczema, the most prevalent of 
skin disorders, which does not come from external causes. 

Eczema is a blood or constitutional disease and 
attacks persons in all walks of life. The cure, there¬ 
fore, must rest upon some form of treatment that will 
remove the constitutional cause. 

Symptoms. Eczema is a non-contagious inflamma¬ 
tion of the skin, the prominent characteristics of which 
are redness, eruption and itching. The eruption termin¬ 
ates into a discharge with the formation of crusts, 
scales, pustules and fissures, with sometimes thickening 
of the cuticle. 

Eczema may appear on any part of the body and 
is usually more or less of a chronic nature. In some 
cases the disorder appears only on a certain part of 
the body, involving a small area, while in other cases 
the entire body is more or less affected. 

Causes. The underlying cause of eczema is impov¬ 
erishment of the blood brought about by defective action 
of the alimentary canal. Improper foods, kidney dis¬ 
orders, nervous debility and catarrhal conditions are 
among the causes. Persons suffering from skin diseases 
are troubled with constipation to a certain extent. Skin 
disorders are more prevalent among those of sedentary 
habits. 

Treatment. In the successful treatment of the vari¬ 
ous skin diseases due to constitutional disorders, the 
organs of elimination such as the bowels, kidneys and 


126 How To Get Well and Keep Well 


skin, must be made to function freely. Constipation 
must be remedied by the use of laxative foods and proper 
exercise. In the beginning enemas should be adminis¬ 
tered if necessary. Meat, fish, oysters, candies, tea, 
coffee, chocolate, excessive starchy foods, condiments, 
fried and greasy foods, and pastries of all kinds should 
be avoided. Use plenty of ripe fruit and fresh vege¬ 
tables. Buttermilk can be drunk freely. In some cases 
it may be necessary to omit eggs, strawberries and even 
tomatoes. Drink plenty of water. 

One must guard against auto-intoxication and the 
anti-toxic diet is the low protein diet. The fruit diet 
for several days will be of decided benefit. Sun and 
air baths should be taken daily when possible. Out¬ 
door exercise and deep breathing must be practiced. 

Steam or hot air baths are particularly valuable as 
a means of increasing elimination through the skin. 
These can be taken two or three times a week in the 
beginning. Warm or hot tub baths may be used. If 
the skin is badly inflamed, it should not be rubbed. As 
a health-building measure, cool and cold water applica¬ 
tions may be used in conjunction with special exercises 
for strengthening the internal and external muscular 
system. 

A fast of several days, depending upon the weight 
and strength of the individual, followed by the exclu¬ 
sive milk diet for several weeks has produced wonderful 
results in many obstinate and stubborn cases. 

As a local treatment for relief of itching and dry¬ 
ness of the skin, glycerine may be applied freely to the 
affected parts every night before retiring. In some 
cases an ointment prepared from sulphur and vaseline 
is valuable as a local treatment. When there is much 
redness, heat, itching and smarting of the affected parts, 
applications of cold water will sometimes afford relief. 


Diseases 


127 


In the treatment of skin diseases persistent efforts 
are required to secure a complete recovery. 

STOMACH DISEASES 

Description. There are several varieties of stomach 
disorders, the most common of which are dyspepsia, 
ulcers of the stomach, dilatation of the stomach, acidity 
of the stomach, cancer of the stomach and gastritis or 
catarrh of the stomach. The most common of these is 
dyspepsia which many writers and physicians divide into 
such types as atonic dyspepsia, acid dyspepsia and nerv¬ 
ous dyspepsia. 

If the stomach is not doing its work properly, diges¬ 
tion is delayed, fermentation and putrefaction take place 
and gas is formed, which distends the stomach. This 
decaying mass of food passes into the intestines in a 
partly digested condition and as such it cannot be acted 
upon properly by the intestinal juices, hence the blood 
becomes impoverished and the vital organs fail to obtain 
sufficient nourishment. 

Stomach troubles should never be neglected. In 
many chronic conditions of stomach disorders, ulcers 
form as a result of continual inflammation and infection 
of the mucous membrane. It is obvious that a continual 
weakness of the digestive organs of long standing must 
necessarily cause disease and general weakness of the 
entire body. 

Symptoms. The symptoms of dyspepsia are many 
and varied. Among the symptoms are impairment of 
the appetite, flatulency, drowsiness after meals, weight 
and fullness in region of stomach, coated tongue, head¬ 
ache, heart-burn, offensive breath, morbid craving after 
food, disturbed sleep, palpitation of the heart, irregu¬ 
larity of bowels, lack of energy and high-colored urine. 

The prominent symptoms of gastric ulcer are pain 


128 How To Get Well and Keep Well 


and tenderness in region of the stomach and vomiting 
after meals, with sometimes traces of blood. In ulcers 
of the stomach the pain is aggravated by the taking of 
food. Examination of the stomach contents shows an 
excessive amount of hydrochloric acid. Anemia, loss 
of weight and other digestive disturbances accompany 
the condition. 

In dilatation of the stomach the chief characteristic 
is an increase in the capacity of the stomach to two or 
three times its normal quantity. The walls of the 
stomach become stretched, weak and lose their elasticity. 
There is more or less gas from fermenting food which 
does not pass out of the stomach and there is a bad taste 
in the mouth. Sometimes there is vomiting of undi¬ 
gested and fermenting food. Constipation is usually 
present. In some cases the stomach becomes so dis¬ 
tended with gas that it presses against the heart and 
lungs, interfering with the circulation and breathing, 
while in other cases there is a prolapsed condition of 
the digestive organ. 

Acidity of the stomach, known as hyper-acidity, is 
a secretion of an excessive amount of hydrochloric acid, 
resulting in heart-burn, headache, acid eructations, 
belching, gnawing pains in the stomach and other 
symptoms. 

Cancer of the stomach rarely occurs in people under 
forty years of age. The symptoms are constant pain, 
dull and heavy, which is increased by food, absence of 
hydrochloric acid in the stomach, general digestive dis¬ 
turbances, frequent vomiting with blood, and marked 
anemia, emaciation and general debility. 

Gastritis, or catarrh of the stomach as it is fre¬ 
quently called, is a catarrhal inflammation of the stom¬ 
ach and presents a great many symptoms similar to 
dyspepsia. In chronic gastritis, however, the pains are 


Diseases 


129 


more severe with epigastric tenderness. Thirst is often 
a morbid symptom. An examination of the gastric con¬ 
tents will usually show a diminution of hydrochloric 
acid, pepsin and rennin, and a large quantity of mucous. 
In severe cases there may be an absence of these diges¬ 
tive principles. Long standing cases of gastric catarrh 
impair the gastric glands and produce slow degenera¬ 
tive processes of the walls of the stomach. 

Causes. The principal causes of all stomach dis¬ 
orders are wrong foods, improper eating, sedentary 
habits and a lack of outdoor air and exercise. Other 
causes are loss of sleep, irritability of temper, nervous 
depression from worry, fear and fatigue, sexual excesses, 
excessive use of tea, coffee, ice-water, spirituous liquors, 
tobacco-chewing, and various diseases. 

Treatment. In the treatment of stomach troubles, 
constipation which is usually present in the majority 
of these disorders, must be remedied before any definite 
results can be obtained. Instructions for overcoming 
this condition will be found under the heading of con¬ 
stipation. 

Meat, fried foods, rich and indigestible foods, white 
bread, pastries, tea, coffee and all greasy foods should 
be omitted from the diet. Sweet, very starchy and fatty 
foods should be used very sparingly. Eggs may be used 
in moderation and should be poached or soft boiled. If 
meats are used they should be roasted or boiled and 
not eaten over two or three times a week. 

The meals should contain plenty of ripe fruit and 
fresh vegetables. Buttermilk may be drunk with the 
meals. All food should be eaten slowly and thoroughly 
masticated. Do not drink more than one glass of water 
with the meals. Rest from twenty to thirty minutes 
after meals will prove beneficial in most cases. 

Some cases of stomach troubles are greatly benefited 


130 How To Get Well and Keep Well 


by going without breakfast. If you do not wish to do 
this, you might drink a pint of buttermilk for break¬ 
fast, or eat a little fresh fruit. A glass of hot water 
drunk one-half hour before meals will be of value. Some 
cases of digestive disorders are materially benefited by 
taking the juice of half a lemon in a glass of water each 
morning upon rising. 

Walking and other outdoor exercises according to 
one’s strength should form a part of your daily program. 
Deep breathing is especially valuable. Sun and air 
baths should be taken whenever possible. A set of sev¬ 
eral of the exercises described in another part of the 
book should be practiced daily, especially those that 
exercise and strengthen the abdominal muscles. 

A hot bath may be taken once a week or a warm bath 
two or three times a week. Cool or cold daily baths are 
exceedingly valuable if one’s physical condition will 
permit the use of them. The cool sponge bath may be 
taken each morning in a large number of cases and the 
temperature of the water gradually reduced from week 
to week. In this manner one can gradually accustom 
himself to the use of cold water. 

Hot and cold shower baths are of great value for 
increasing the strength and vitality of the patient. Hot 
and cold sitz baths may also be used with good results. 

For the relief of pains due to stomach troubles, hot 
packs may be used. In some cases the alternate hot 
and cold packs can be used with excellent results. 

In all cases of stomach troubles, a fast followed by 
the exclusive milk diet will be found the most satisfac¬ 
tory form of treatment for producing quick results. The 
length of the fast must depend upon the weight and 
strength of the patient. The juice of three or four 
oranges a day for several days may be used if the com¬ 
plete fast is not taken. In cases of much hyper-acidity, 


Diseases 


131 


however, it would be better to take grape juice or apple 
juice. 

The milk diet is admirably adapted to acid conditions 
of the stomach. In ulcers of the stomach the milk should 
be used in quantities of not over four or four and one- 
half quarts a day as long as there is pain. As the pain 
subsides the quantity can be gradually increased. Rest 
is essential in ulcers of the stomach. 

In dilatation of the stomach the milk diet should be 
used in such quality and quantity as will digest easily. 
It may be necessary to remove some or all of the cream 
for several days until the muscular walls of the stomach 
have become stronger. If the milk diet does not prove 
satisfactory in such conditions, a dry diet or meat diet 
should be used. Remember, fasting allows the stomach 
to shrink and become smaller and the short fasts 
may be repeated occasionally until desired results 
are obtained. 

In some cases of stomach disorders the sumik or 
sumik and buttermilk diet may prove satisfactory where 
the sweet milk diet cannot be taken. Chronic stomach 
troubles of long standing may require several weeks of 
alternate fasting and dieting to bring about permanent 
results. 

When on solid foods, a day’s fast now and then will 
often enable one to retain a good appetite. If you do 
not wish to use the complete fast, you may live one day 
on fruit or buttermilk. The fruit or buttermilk diet 
may be used as often as one day a week. 

Sufferers from stomach diseases must not over-eat. 
Exercises and health-building measures should be per¬ 
sisted in to build up a better tone of the digestive organs 
as well as to increase strength and vitality in all parts 
of the body. Only in this way can a permanent cure 
be expected. 


132 How To Get Well and Keep Well 


THE ACQUISITION OF NERVOUS ENERGY 

Vital energy is the life of the body. It is the power 
that drives the brain, the heart, the lungs. This great 
magnetic force is replenished each night during sound 
and restful sleep and the amount accumulated depends 
upon the state of digestion, assimilation, circulation and 
elimination. 

The energy that gives life to the body is known to 
be nerve force and without healthy, vigorous nerves, 
the vital organs cannot properly perform their func¬ 
tions; consequently the tissues and organs of the body 
become debilitated. It is this great vital energy that 
makes the heart beat strong and gives one an uncon¬ 
trollable desire for activity and a longing for work, for 
play and creative ability. 

The acquisition of nervous energy is much more to 
be desired than muscular power. One should try in 
every way to develop and conserve this vital force. It 
is the absence of this essential that accounts for the 
weakness of some men who possess phenomenal mus¬ 
cles. Its possession enables weak persons to perform 
remarkable feats. It is contractile power that deter¬ 
mines a muscle’s strength, and this contraction is gov¬ 
erned by the nerves. 

Abundant pure air and refreshing sleep are the two 
potent factors in building nervous strength. Oxygen 
is a powerful stimulant to the nervous system. Four 
times as much oxygen is consumed by a nerve cell as 
by a muscle cell. This vital element is the most impor¬ 
tant agency in the health of man. Life depends upon 
oxygen charged with the impulse of Nature. This life- 
giving element destroys diseased cells and gives to the 
blood renewed energy. Therefore, one should remember 


Diseases 


133 


to spend as much time in the open air as possible and 
to practice deep breathing frequently, particularly when 
walking. 

Nerve force is the acme of power. It is the basis of 
all muscular and mental efficiency. Health, strength and 
vitality are the greatest things in life and are the result 
of normal nerve force. These are the sources of all joy, 
all happiness, all love. 

Men and women who are seeking a larger accumula¬ 
tion of nervous energy must follow out a regime of daily 
physical training, in addition to sufficient sleep and 
fresh air mentioned above. 

Walking is an important factor in the development 
of nerve force. Several miles of this form of exercise 
should be taken daily. Walking around the streets is 
not sufficient. One must get out in the country—away 
from the city and paved sidewalks. If your daily occu¬ 
pation prohibits long walks after working hours, then 
take short walks daily and make Sunday and holidays 
a day of long walks. Should you live in a large city, 
motor to the country, or take a street car out as far as 
possible, and walk or hike several miles through the 
woods, meadows and over the hills. If possible, interest 
a companion and take him along with you. Remember, 
hill climbing and mountain climbing are especially valu¬ 
able for developing the heart and lungs. Running is 
beneficial for developing wind and endurance. 

Swimming is an excellent means of developing vital¬ 
ity and nervous energy and should be practiced daily 
when possible. Sea bathing is to be recommended to 
those who are fortunate enough to have access to salt 
water. Rowing is excellent exercise for the arms and 
shoulders. 

The use of cold or cool water is a valuable means 
of increasing nervous energy, invigorating the digestive 


134 How To Get Well and. Keep Well 


organs, accelerating the circulation and giving tone to 
the muscles of the body. If your vitality is low or 
you are unaccustomed to cold water, begin with the use 
of the cool or temperate sponge bath and gradually add 
the colder water as your vitality increases. The use of 
hot and cold shower baths and hot and cold sitz baths 
are to be recommended. 

Select a set of several of the exercises given in 
another chapter and practice them daily. Eope skip¬ 
ping is an excellent form of exercise for developing the 
heart, lungs and endurance. Other outdoor exercises 
should be taken when possible. 

Diet plays a most important part in the accumula¬ 
tion of nerve force. All foods that disturb digestion 
must be avoided. Constipation must be guarded against. 
Tea, coffee, fried foods, pies, cakes and other rich, indi¬ 
gestible foods must be omitted from the diet. Eat a 
sufficient amount of foods rich in iron and calcium. 
Drink six to eight glassfuls of water each day. 

Meat should be used not oftener than three times 
a week and should be either roasted or boiled. Eggs 
should be used in moderation and buttermilk should be 
drunk freely with the meals. Every meal at which meat 
is eaten should have a large dish of fruit or vegetable 
salad. Do not use sweet milk at the same meal that 
meat is used. Do not use foods rich in starch at the 
same meal that you use meat. Use plenty of ripe fruit 
and fresh vegetables at all times. 

One cannot acquire the highest degree of energy, 
strength and endurance and live exclusively on a vege¬ 
tarian diet. As you know, a strict vegetarian does not 
use meat, eggs, butter, cheese, milk or buttermilk. 

Sun baths should be taken when possible and deep 
breathing exercises should be practiced. If possible 
arrange so as to sleep out of doors. If this is impossible, 


Diseases 


135 


see that the windows of the sleeping room are wide open 
to admit large quantities of fresh air. Sexual excesses 
must be avoided. The mind should be free from worry 
and anxiety. 

To acquire a high degree of nervous energy, one 
must keep the digestive organs in proper functioning 
order, the eliminative organs active, the blood stream 
free from impurities, and the heart and lungs in a 
healthy condition. These conditions can only be brought 
about by proper foods, sufficient amount of outdoor air 
and exercise, correct breathing, judicious use of hot and 
cold water, and the required amount of rest, recreation 
and sleep. 

Remember that the nerve force is weakened through 
overwork, mental strain, diseases, worry, grief, excess 
and abuses, and indiscretions of one kind or another. 

America seemingly has become a nation of commer¬ 
cial interests. Every person is for himself. There is 
no room for the physical weakling. The crying need 
is for men of tremendous power of physical energy and 
if you wish to fight your way in the world you must 
keep up your vital force. The industrial world desires 
men—not of brawn—but of physical energy. 

THE END 


























* 



























